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Category: Fitness

  • 9 Unbelievable Advantages Of Onions For Men

    9 Unbelievable Advantages Of Onions For Men

    Onions are an incredible wellspring of cell reinforcements. These mixtures assist with battling malignant growth cells and different poisons in your body.

     

    They are likewise an incredible wellspring of dietary fiber. This further develops stomach wellbeing by advancing assimilation and fortifying the safe framework.

     

    Onions are additionally a calming and can alleviate respiratory issues like asthma. They are particularly useful for individuals with sensitivities.

     

    1. Battles Disease

     

    The onion family, which incorporates garlic, leeks, shallots and chives, has a few nutrients, minerals, and strong plant synthetic substances that are valuable for human wellbeing. Onions, specifically, have cell reinforcement properties that assist in dialing back maturing cycle and battling against sicknesses with loving coronary illness, diabetes, and disease.

     

    Besides, onions are likewise a strong love potion and can assist men with erectile brokenness. They are a rich wellspring of phytochemicals, which increment the development of L-ascorbic acid and lift sexual endurance by fortifying the invulnerable framework. Cenforce tablet is the prescription based medication which implies that it must be bought when it is suggested by the specialist.

     

     

    Onions have high centralizations of quercetin, a flavonoid with hostile to disease properties. Scientists at Guelph College in Ontario found that Ruby Ring onions filled in Canada have a lot higher grouping of this cancer prevention agent than different assortments, which makes them more powerful against colon and liver disease cells.

     

    1. Battles Coronary illness

     

    Onions may not be your number one vegetable, however they are really a decent wellspring of heart-solid supplements. Onions contain phytochemicals, as quercetin, which assist with bringing down cholesterol levels and forestall coronary illness by decreasing plaque development in your veins.

     

    They likewise may decrease your gamble for a cardiovascular failure by as much as 30%. This is on the grounds that onion-containing intensifies assist with bringing down circulatory strain and increment your heart’s siphoning power. Cenforce 120 mg is the best way to solve relationship problem.

     

    There are numerous ways of battling coronary illness, including a sound eating regimen, remaining dynamic and diminishing your feeling of anxiety. Notwithstanding, you’ll have to know your family wellbeing history and take your primary care physician’s recommendation about way of life changes and drugs. You’ll likewise have to know the top signs and side effects of coronary illness, so you can seek brief treatment. The main thing is to watch out for your heart and go with the most ideal choices for yourself as well as your loved ones. The best chance to begin is currently!

     

    1. Battles Asthma

     

    Onions contain a great deal of quercetin, which can lessen asthma assaults in certain individuals. Onions likewise help in clearing the aviation routes and keeping mucus under control.

     

    To keep onions from swelling, they ought to be put away in a cool, dry spot. They can be refrigerated, however whole onions have a more limited timeframe of realistic usability than cut ones so it is ideal to get them new.

     

    In a review, a German doctor found that onions might assist with lessening the seriousness of asthma assaults in people. He put together his discoveries with respect to an old Egyptian parchment and a people cure utilized by Bavarian ranchers.

     

    Onions are likewise a decent wellspring of L-ascorbic acid, which is known to bring down irritation in the aviation routes and forestall asthma assaults. Likewise, they are wealthy in sulfur and cell reinforcements. Onion servings of mixed greens are an extraordinary method for getting these advantages. They are not difficult to plan and will cause you to feel better.

     

    1. Battles Hypertension
    Advantages Of Onions For Men
    Advantages Of Onions For Men

    Onions are a rich wellspring of phytochemicals, intensifies that assist with safeguarding the body against illness and free extremists. They contain a flavonoid called quercetin that has been displayed to bring down pulse and fatty oils.

     

    Its mitigating properties additionally safeguard against blood clusters, which can prompt cardiovascular failures and strokes. Also, onions are low in sodium and high in potassium – two key minerals that assist with controlling pulse.

     

    Onions are likewise a decent wellspring of L-ascorbic acid, which is known to safeguard against resistant framework inadequacies and decrease the gamble of cardiovascular infection. The cell reinforcements in onions likewise lessen fatty oils, decline cholesterol levels, and further develop vein wellbeing.

     

    1. Battles Diabetes

     

    Onions are high in cancer prevention agents and mixtures that battle irritation, decline fatty substances and diminish cholesterol levels. They’re likewise a decent wellspring of potassium, which is expected for typical cell capability, liquid equilibrium, nerve transmission, kidney capability and muscle withdrawal.

     

    One medium onion has 44 calories and gives a significant measure of L-ascorbic acid, fiber, folate, and B nutrients – – including vitamin B6 and B12. It’s likewise an extraordinary wellspring of iron, which upholds digestion and nerve capability.

     

    Also, onions are known to assist with managing glucose levels in individuals with diabetes. They contain flavonoids, which work to keep glucose consistent and forestall spikes in sugar that can prompt serious unexpected issues.

     

    Onions can likewise uphold the mending system for minor consumes and injuries of the skin, moles, and bubbles. They can likewise assist with diminishing agony in the mouth. They’re a characteristic pain relieving and can be utilized as a tea or sachet to ease toothaches.

     

    1. Battles Elevated Cholesterol

     

    Onions are an extraordinary method for aiding battle elevated cholesterol, which is one of the main sources of coronary illness. They are wealthy in bioactive sulfur-containing intensifies that assist with decreasing your cholesterol level.

     

    What’s more, onions additionally advance sound pulse levels and assist with warding off solidifying of the conduits. They are likewise a decent wellspring of quercetin, which can assist with forestalling malignant growth causing cells from developing.

     

    The natural sulfur intensifies in onions are additionally gainful for diabetics, as they assist with supporting insulin creation and lower your glucose. Onions additionally contain prebiotics, which advance sound stomach vegetation and backing your stomach related wellbeing.

     

    1. Battles Glucose

     

    Onions, which are essential for the Allium sort, have been utilized for quite a long time to treat different infirmities. They are high in cell reinforcements, flavonoids, and calming intensifies that assist with forestalling coronary illness, malignant growth, and other medical issues.

     

    These vegetables have additionally been displayed to bring down the gamble of stomach and colorectal malignant growths. This is on the grounds that they contain a sulfur-containing compound called onionin A, which has been connected to a diminishing in cancer development in test cylinders and creatures.

     

    Also, onions have been found to lessen glucose levels in diabetics. This is on the grounds that they contain explicit substance intensifies that make against diabetic impacts.

     

    1. Battles Head Lice

     

    Onions are an extraordinary regular solution for battle head lice. They contain sulfur intensifies that choke out the lice and their eggs, killing them.

     

    They are likewise known to contain antibacterial and antifungal properties that shield your scalp from dandruff.

     

    One more advantage of onions for men is that they can assist you with disposing of head lice normally. A typical issue can be difficult to treat.

     

    It means quite a bit to regard your pervasion when you find out so the parasites don’t spread. There are numerous over the counter medicines accessible however they don’t necessarily in all cases work, so you might need to ask your PCP for a remedy.

     

    Moreover, eating onion juice can support testosterone creation, which is fundamental for sperm creation and sexual endurance. It can likewise be utilized to treat hypoactive sexual craving.

     

    1. Battles Balding

     

    Onions are wealthy in sulfur and cancer prevention agents that assist with advancing hair development by reinforcing the root and follicle of the scalp. They likewise help in the recovery of torpid hair follicles and decrease diminishing of hair.

    Conclusion

    Moreover, onions are a characteristic wellspring of vitamin A, C and K, which help in eliminating pigmentation and shield your hair from unsafe UV beams. They additionally further develop blood course to the scalp and guarantee that your follicles get the fundamental supplements.

     

    Onions likewise have a large group of different advantages for your hair, including calming properties that can support the recuperating system and increment flexibility. They are likewise an extraordinary regular solution for dandruff and lice, as they are wealthy in disinfectant and antibacterial properties.

  • Best Diets For Asthma: Do The Foods You Eat Matter?

    Best Diets For Asthma: Do The Foods You Eat Matter?

    Asthma, also known as bronchial asthma, is a common chronic lung disease. According to recent studies, over 5.4 million people in the United Kingdom currently battle asthma. Today, one effective way to prevent or manage asthma symptoms is by using relevant asthma medications, such as this Ventolin Inhaler.

     

    Furthermore, recent studies also point out that certain foods may be effective in strengthening the immune system of asthma sufferers. Some foods are also said to be effective in promoting long function, reducing symptoms, or increasing a person’s risk of having asthma.

     

    Sulfite is one of the many ingredients present in wine, beer, and many other food products. But do you know that this food preservative is a trigger for some people’s asthma? Dairy products and wheat are a few other foods to consider when talking about asthma and its symptoms. Read on to discover everything you need to know about the worst and best diets for asthma.

    Best diets for asthma

    In addition to your asthma medication, certain foods are evident to be effective in managing asthma symptoms and preventing further issues. Below are a few reliable food nutrients you should focus on today:

    1.   Vitamin C

    According to some studies, Vitamin C, a water-soluble vitamin, is very good and reliable for asthma patients. You can get vitamin C from different fruits and vegetables, including the following:

     

    • Oranges and grapefruit
    • Kiwi fruit
    • Broccoli
    • Peppers (red and green)
    • Strawberries
    • Cantaloupe
    • Potatoes (baked)
    • Tomatoes
    • Fresh vegetables
    Ventolin Inhaler
    Ventolin Inhaler

    2.   Vitamin D (supplements and foods)

     

    • You can get vitamin D in foods and supplements. While there are no particular vitamin D foods advised for asthma, some evidence points out that low vitamin D levels in children and adults could lead to higher risks of asthma attacks.

     

    • Furthermore, there is evidence that taking daily vitamin D supplements can reduce a patient’s risk of being admitted to the hospital for a serious asthma attack.

     

    • Another good thing about vitamin D, pointed out by recent studies, is that it could reduce colds and other upper respiratory infections. It could also promote healthy lungs.

     

    That said, the following are some of the best vitamin D diets for asthma:

     

    • Mushrooms
    • Liver
    • Cheese
    • Fatty fish (salmon, mackerel, and tuna)
    • Egg yolks

     

    3.   Vitamin E

    In addition to your asthma treatment, vitamin E can also help you manage asthma symptoms the right way. Some foods you can consider focusing on include:

     

    • Broccoli and sunflower seeds
    • Nuts – almonds, hazelnuts, and peanuts
    • Cereal, fruit juice, spreads, margarine, and other fortified foods

     

    4.   Beta carotene

    Beta carotene is also evident to be great for managing asthma symptoms. You can find this nutrient in different types of foods, including red fruits, vegetables, and oranges. Some good examples are carrots, sweet potatoes, peppers (yellow and red), apricots, cantaloupe, spinach, kale, squash, and many more.

    5.   Antioxidants

    Antioxidants are known for their ability to counter oxidants and reduce the attacks of external forces, such as viruses and bacteria in the lungs. This role is essential for modulating the development of asthma. Selenium and flavonoids are two examples of antioxidants that can help reduce asthma symptoms.

    6.   Grains (whole)

    Whole grains, such as whole oats, buckwheat, whole wheat pasta, and bulgur wheat, are good for asthma patients.

    Diets to avoid asthma

    As earlier mentioned, certain foods and beverages can increase your chances of having asthma. When focusing on your asthma treatment, ensure to stay away from these food items for healthy living.

     

    • Sulfites, which are present in most wines and beers, are bad for asthma patients.
    • Avoid salicylates
    • Allergens
    • Fast foods from heavy processes are not good for asthma patients.

     

  • IV Bar brings IV Therapy to Greater Lansing.

    IV Bar brings IV Therapy to Greater Lansing.

    Introduction 

     

    A hangover is the feeling you get after drinking too much alcohol. It’s caused by the build-up of alcohol in your bloodstream, ranging from mild to severe.

    IV therapy in Lansing

    The severity of a hangover depends on how much alcohol you’ve had, how often you drink, and your overall health. The most common symptoms of a hangover are headache, thirst, nausea, vomiting, dizziness, and fatigue. However, some people may also experience hallucinations or blackouts.

     

    A hangover is a symptom that occurs after drinking alcohol. The most common ones are a headache, a sore throat, and lightheadedness. Over time, these symptoms can lead to more severe problems like nausea, vomiting, and diarrhea. Hangovers can also make it difficult to function during the day.

     

    IV Therapy  Lansing

     

    IV therapy (intravenous treatment) is a well-known and effective way to help addicts overcome addiction problems. It administers drugs directly into the bloodstream through an intravenous line, allowing quicker and more effective drug delivery than other forms of treatment like detoxification or medication therapy. 

    IV therapy in Lansing

    Refresh IV Bar is dedicated to providing the highest quality IV therapy in Lansing, and their clinic will be the perfect place for people who want to get sober and stay that way. They offer state-of-the-art equipment and facilities and 24/7 support to keep on track with your treatment no matter what. 

     

    If you’re looking for a way to get rid of your hangover IV, Lansing Refresh IV Bar is the perfect place. With their unique blend of treatments and drinks, they’ll be sure to help you feel better as soon as possible.

     

    Conclusion 

     

    In conclusion, IV therapy is a highly effective and safe treatment for various medical conditions. It can help people with various ailments, from diabetes to heart disease, and is available at most healthcare facilities. If you’re looking for a treatment that offers fast and consistent results, then IV therapy is the right option for you.

  • Sport Massage: Types And Differences With Other Massages

    Sport Massage: Types And Differences With Other Massages

    Massage is a therapeutic technique widely used worldwide to treat and prevent multiple pathologies. There are remote historical data, before 2000 BC through ancient Greece, in which some massage techniques were already used in preparing the first Olympic athletes. Even the gladiators of the Roman era, to name a few ancient cultures, are why massage has endured for its excellent results over time.

     

    Currently, sports massage is widely used since it consists of a series of techniques that aim to prepare the athlete before, during, and after sports activity to recover their physical condition quickly.

    sports massage
    sports massage

    Benefits of sports massage

    •       Reactivates blood and lymphatic circulation
    •       Alleviate the pain
    •       Relax the muscles
    •       Prepares the muscle for sports activity
    •       It provides emotional balance to the athlete as it reduces anxiety through relaxation.
    •       Prevents the appearance of injuries
    •       Increases muscle temperature
    •       It provides a feeling of well-being

    Contraindications

    •       Arterial hypertension
    •       Vascular injuries, such as deep vein thrombosis or phlebitis.
    •       Very sensitive skin prone to irritation or allergies
    •       Tachycardias
    •       Fever
    •       vomiting
    •       Neoplasms
    •       Unconsolidated fractures
    •       Diarrhea
    •       Blood clotting disorders such as hemophilia.

    Differences between sports massage with other massages

    The particularity of sports massage is that it seeks the activation of muscle fibers. A relaxing massage is not the same as a pre-sports massage. It is aimed that the athlete, with all his energy at 100% for the competition, generates vasodilation and reduces muscle fatigue. In turn, some stronger techniques are used in pressure and depth since the objective is to reach deep fibers such as muscle fibers.

     

    Unlike lymphatic drainage, which is based on superficial touches, to mobilize waste substances, or a slimming massage, which seeks to destroy localized fat deposits or adipocytes. In these cases, techniques such as knuckle kneading are used in problem areas of the body, accompanied by evacuative emptying.

     

    In addition, sports massage focuses on treating possible injuries that develop in the sports gesture. The muscles involved in this activity will be affected depending on the sport the athlete practices.

    Sports massage applications

    Sports massage has three stages; each one is oriented to the same purpose: the optimal maintenance of the patient’s physical state, in this case, the athlete. But at the same time, they are very well differentiated since various techniques are applied in the corresponding phases of the sports activity.

    Pre-sports massage

    This is a massage performed 15 to 45 minutes before a competition. Its purpose is to improve blood flow by activating circulation and neuromuscular excitability. It is performed from distal to proximal and is a vigorous massage with deep movements. This massage also seeks to improve contractility, elasticity, and muscle performance, preparing it for competition. It is advisable to accompany this massage with joint mobilizations.

     

    In this phase, it is recommended to use the techniques of Efleuragge, knuckle kneading, ulnar percussion, palm percussion, and ending with vibration.

    sports massage
    sports massage

    Post competition massage

    This massage, as its name indicates, is performed after the competition. The objective is to relax the muscles, reduce muscle spasms, eliminate lactic acid retention and metabolic waste, and provide emotional balance to the athlete. This massage will be performed two hours after the sports activity. Soft, slow, and deep movements are performed; this massage can be accompanied by cryotherapy or local cold.

     

    Rubbing and friction techniques will be combined with slow digital kneading, looking for areas of pain with the help of the thumbs. Additionally, by the finger pressure technique, you can add direct pressure or transverse friction on trigger points and areas of muscular or myofascial contractures. Finally, it’ll finish with an evacuative venous emptying massage.

    Download or training massage

    It is a massage performed as part of the training routine of athletes. It is carried out about once a week and lasts around forty minutes. Its objective is to prevent injuries, prepare the muscles for physical training, locate possible adhesions of myofibrils caused by muscle microtraumas, and maintain muscle elasticity.

     

    This massage is deep and intense. The techniques of rubbing or stroking, compression, thumb kneading, percussion, and muscle stretching are recommended.

    Techniques used in sports massage

    The following techniques are the most used in sports massage: each stage of the athlete’s physical activity requires personalized treatment. In general, the massage should be a pleasant, rewarding experience. It should generate a sense of well-being for the patient regardless of whether the massage is to activate or relax the muscles. It is essential to have a suitable, clean environment, lighting, and a pleasant temperature for the patient, thus providing greater comfort to the athlete.

    Rubbing or effleurage

    This is a technique in which deep and uniform friction is performed with the entire palm and the fingers together on the patient’s skin by rubbing and sliding pressure, trying to reach the muscle tissue without generating a pain sensation in the patient. Performed from distal to proximal in order to activate blood flow as well as nerve endings, it must be done quickly and vigorously.

    Digital kneading

    Kneading is a technique that attempts to mobilize the subcutaneous tissue by attempting all the skin folds. This message has a regenerating effect. It is applied by placing the base of the hand on the patient’s skin, placing the fingertips, and making circular movements counterclockwise with both hands, trying to create a fold of skin at the middle of the thumb and the other fingers. At the same time, the area is to be treated by the patient.

     

    This same technique can be used by placing the knuckles instead of the fingertips. This technique is more invasive and is called knuckle kneading.

    Acupressure

    You can perform this massage by placing the middle finger on the index finger, applying pressure, and oscillating movements on the painful point. This pressure can last approximately two minutes.

    Conclusion

    Sports massage aims to maintain the athlete’s health in the best physical condition, always seeking to prevent injuries instead of treating them. Always remember you must have the supervision of a professional. You can get one by reaching out to us at Elite Healers Sports Message.

     

  • The Correct Way to Foam Roll Your Entire Back

    The Correct Way to Foam Roll Your Entire Back

    The Correct Way to Foam Roll Your Entire Back

    Nowadays, a foam roller can be found in nearly every fitness center, gym, and even at-home workout setup. Foam rolling has a lot of advantages, including maintaining and improving mobility as well as assisting in preventing and treating muscle tightness.

     

    Foam rolling the back is however somewhat debatable because of the location of the body. While foam rolling in this area can be beneficial, most people are unaware of the drawbacks that come with it. It’s crucial to do it correctly to avoid injury or aggravating existing pain.

     

    Here are the section-by-section instructions that professionals want you to follow when foam-rolling your back.

    health and fitness

    The Neck:

    The cervical spine in your neck, also known as the neck joints should not be directly rolled up and down over.

    According to Jessica Tranchina, DPT physical therapist and owner of the Generator Athlete Lab, “a lot of people come to us with tightness and tension in their neck and shoulders and want some relief.” “Rolling right over the neck puts too much strain on your neck and cervical vertebrae, but rolling through the shoulders and midback is acceptable.” Particularly, we advise against rolling the neck backward over the foam roller because it puts too much strain on the spinal column.

    Having said that, you can massage your neck using a foam roller, but bear in mind that the neck is regarded as a risky area to work on in any way. It’s a good idea to see a licensed physical therapist or other practitioners of your choice before beginning to use a foam roller to help with neck pain.

     

    Fei Jiang, DPT, an orthopedic certified specialist at Providence Saint John’s Health Center’s Performance Therapy, suggests placing the foam roller behind the neck (like a pillow) as you lie on your back and slowly turn your head from side to side to reduce tightness in the base of the neck. Stop frequently and slowly side bend left and right.

     

    The upper back:

    When it comes to foam rolling, you should exercise caution when working on the lumbar spine. Foam rolling directly over your back especially while leaning back into the roller is not advised because it lacks the same type of support the thoracic spine receives from the ribs.

     

    There is a safe way to roll your lower back, so give it a try. You can relax the muscles along the sides of your low back by lying on your side and rolling on a foam roller, according to Tranchina, your low back can experience a lot of relief from this.

    Rolling your gluteal muscles and piriformis (the muscles in your buttocks) can also help relieve lower back pain or tension, as can using a smaller object such as a tennis ball, to target sore or tight lower back muscles on either side of the spine.

     

     

    Although foam rolling is generally a safe practice, you should proceed with caution when rolling your back. Here are a few more pointers for making the most of your foam rolling sessions for your back:

    The upper back

    SELECT THE APPROPRIATE FOAM ROLLER:

    Foam rollers generally come in three different densities: mild (white), medium (blue), and hard (black),” says Jiang. Other variations come in ridged and vibrating varieties.

     

    The ideal roller for you ultimately comes down to personal preference, but it’s important to remember that more pain is not always better. “Use the mild dense foam roller if you know your back is more sensitive to pressure; if you like more pressure, use the black foam roller or one with ridges.”

     

    BEFORE WORKOUT OR BEFORE GOING TO BED, TRY ROLLING:

    There isn’t just one ideal time to foam roll, but if you’re looking for suggestions on when to fit it into your schedule, there are two options. “If you’re going to play a sport that requires a thoracic extension, such as tennis. It might be a good idea to foam roll your upper back and stretch your chest after or before bed if you spent the day sitting at your desk or if you took a long bike ride and spent hours hunched over the handlebars,” advises  De Mille. Fit it in if you can, whenever you can.

     

    SUPPORT YOUR HEAD AND NECK AT ALL TIMES:

    Tranchina advised that hands should be clasped behind the neck and head because people often forget to protect their necks while foam rolling. This is simply to prevent neck pain and injury.

     

    If you follow these specific instructions, you won’t need to worry about getting hurt or experiencing back pain.

  • The Big Rocks That Make a Difference For Weight Loss

    The Big Rocks That Make a Difference For Weight Loss

    The Big Rocks That Make a Difference For Weight Loss

     

    In weight loss, food and timing are the factors that should be put into consideration. According to some experts, the basics make the greatest difference in weight loss.

    You can see it this way; see your time as a jar, if you want to fill the jar as fast as possible and you are only left with rocks, pebbles, and sand. you should already know that using rocks is the best alternative. These habits will go a long way toward achieving your goal. According to Claudia Hleap, a registered dietitian. people tend to give more attention to minor details about weight loss thereby using intensive and restrictive diets as a way of losing weight fast. The disadvantage of using a sand and pebble perspective is that it is not easy to maintain the time and energy to focus on these restrictions.

    A lot of discoveries have shown that using “big rocks” for a long time produces good results and enhances the effort to perform more. Some nutrition experts who have trained thousands of people gave the following guidelines for big rocks of weight loss ;

     

    STAY ACTIVE IN ANYWAY

    According to Hleap, Individuals are always preoccupied with how they should work out and how long it will take to get the desired result and this interferes with the success of the workout. The amount of exercise you do depends on your goal. Forming a habit of exercising daily by walking, running, or doing a strength training program is a healthy lifestyle for weight loss.

    Weight Loss

    GET YOUR FRUITS AND VEGETABLE

    According to Keith Thomas Ayoob, a registered dietitian. to lose weight, fewer calories are required. Eating vegetables with some fruits keeps you full and satisfied thereby preventing unnecessary cravings for foods that are not healthy for you

     

    MANAGE SLEEP AND STRESS

    Kayla Girgen, a registered dietitian and founder of Nutrition Untapped stated that stress management and adequate sleep are underrated. When you are stressed as a result of inadequate sleep, physically or mentally, the stress hormone cortisol is increased. This rapidly affects other hormones responsible for weight loss which may lead to chronic inflammation and this affects tissues and systems in the body interfering with weight loss.

     

    EAT MINDFULLY

    According to Sue Xiao Yu, being a mindful eater is key to successful weight loss. Being mindful means knowing what you are eating and the quantity you eat .when you know what you are eating you can discipline yourself to eat better.

     

    GET ENOUGH PROTEIN

    Heap suggests that foods that give satisfaction and fullness like protein should be included in the dietary menu.

     

    REDUCE PROCESSED FOODS AND ADDED SUGAR

    Intake of processed foods and added sugars should be reduced as this helps you to concentrate on foods that give more satisfaction and filling thereby bringing about weight loss. Paula Rubello explained that added sugar increases the caloric components of food and the calories supply nutrients that are insignificant to the body.

     

    KNOW YOUR PURPOSE

    Erin Kenney, a registered dietitian, and CEO of NUTRITION REWIRED stated that people pull out of dieting because they want to derive pleasure from it for the moment. It will be easier to achieve your purpose when you change this mindset.

     

    Achieving weight loss entails putting the above into consideration and bearing in mind your reasons for losing weight.

     

    Weight Loss

  • YOUR DO-ANYWHERE 1-WEEK BODYWEIGHT WORKOUT GUIDE

    YOUR DO-ANYWHERE 1-WEEK BODYWEIGHT WORKOUT GUIDE

    YOUR DO-ANYWHERE 1-WEEK BODYWEIGHT WORKOUT GUIDE

    Are you lacking access to weights and equipment at a gym? You don’t feel like leaving your couch today, do you? No issue! Moving your body through space may aid with balance, proprioception, coordination, and core strength, in addition to helping you gain muscle with bodyweight workouts. When you push through the last difficult rep in bodyweight training, the forces are put under metabolic stress, which promotes muscular development and “toning.” Additionally, doing brand-new actions that you haven’t done before or in a while might result in microtrauma or tiny rips in your muscle fibres, which encourage muscular growth.

    Six workout days and one day of relaxation make up this straightforward routine. Your form should improve, and your exercise confidence should grow over the first two days. The exercises are combined into a circuit on days three and four to increase calorie burn and physical endurance. All activities are carried out to failure on the final two days of the week to maximize metabolic stress and “burn,” which aids in strength increases and muscle building.

    YOUR DO-ANYWHERE 1-WEEK BODYWEIGHT WORKOUT GUIDE

    THE PROGRAM

    Every workout should start with at least 5 minutes of low to moderate cardiovascular exercise.

    LOWER BODY EXERCISES

    BOX STEP-UPS

    The move: Choose a box, seat, or step around knee height (safety first!). Your right foot should be firmly planted on the box, with the toes facing forward. Keeping the right knee tracking precisely over the middle toes, push to a standing position while tightening the glutes on the right side. Maintain your equilibrium on top of the step for a short period, then gently return to the starting position. Repeat on the opposite side after the required number of reps.

    SINGLE-LEG DEADLIFT TO KNEE DRIVE

    The move: Keeping one foot steady. Between reps, hinge at the hips and stretch your arms in front while keeping your balance and spine neutral (don’t put your other foot down unless necessary). Next, drive your extended leg up and toward your chest as you come back while standing straight. Repeat on the opposite side after the required number of reps. Finally, hold a dumbbell (or another weighted item) in your hand across from your planted foot to level up.

    SINGLE-LEG BOX SQUATS

    The move:

    1. Set your right foot firmly in front of a box, bench, or step approximately 12 inches away.
    2. Once you’ve touched the bar, bring your hips back down and up before standing around up.
    3. Try to finish this manoeuvre without pausing to “sit” on the bench if at all feasible.
    4. Make sure the knee crosses the middle toes exactly.
    5. Repeat on the opposite side after the required number of reps.

    LATERAL LUNGES

    The move: Start by standing erect with your feet together. Step with your right leg wider than hip-width apart, keeping your right foot’s toes pointed forward as you land. Your right hip should be sunk back and down as soon as your right foot touches the ground. Return to the starting position by pressing. Repeat on the opposite side after the required number of reps. You can increase your range of motion by lowering your hips or adding weight to make it more difficult.

    PLANK WITH LEG LIFTS

    The move:

    1. Hold a beautiful, straight, powerful active plank with your elbows strictly under your shoulders and your calves, quads, glutes, and core engaged.
    2. Repeat with the left heel after lifting the right one just a little.
    3. Make sure your body does not sway from side to side.

    UPPER BODY EXERCISES

    T-PUSHUP

    The move: Holding a firm plank stance, drop your chest to the floor so that it is 3 to 5 inches above the ground. Next, hold a short side plank while rotating one hand toward the sky. Repeat, switching to the other hand for the following rep.

    TRICEPS DIPS

    The move: Locate a step or raised bench. Your hands should be placed slightly outside your hips when sitting on them. Then, return to the beginning posture by gently sliding your hips forward and bending both elbows 90 degrees.

    CANDLESTICK BURPEE

    The move: Start on the ground in a tight, active plank stance. To perform a pushup:

    1. Lower yourself to the floor and press through it while keeping your body in a straight line. Your feet should tuck beneath your body after the pushup so that you may roll onto your back.
    2. Roll backwards while propelling your feet into the air with your arms firmly planted on the ground.
    3. Return to squatting, then rise and leap.

    SUPERMAN

    The move: Start by laying on your stomach with your arms aloft, toes pointing, and a long body. Lift your arms and legs off the ground while clenching your glutes. Arc back up into place while lowering back down till almost touching.

    SIDE-TO-SIDE PLANK

    The move: Press your body into a straight and powerful side plank with your left arm extending toward the sky, your left foot in front of your right, and your right elbow precisely beneath your right shoulder. To swap plank positions:

    1. Lace your left arm, so your forearms are parallel to the ground.
    2. Extend your right arm upward.
    3. Repeat as many times as necessary.

    SIDE-TO-SIDE PLANK

  • KIDNEY DISEASE: CAUSES, SYMPTOMS, EFFECTS AND TREATMENT

    KIDNEY DISEASE: CAUSES, SYMPTOMS, EFFECTS AND TREATMENT

    The human body is made up of different organs that work in sync to keep us alive and physically active always. Without these organs, there’ll be no life (except for the spleen and gall bladder that you can do without). Amongst all the vital organs of the body is the kidney. It’s a two fist-sized, bean-shaped organ positioned at both sides of the spine below the ribs.

    The kidneys spend all of their lifetimes filtering blood to make it free from waste. They are also responsible for balancing electrolyte levels in the body. Waste filtered from the blood by the kidneys is moved to the urine and is excreted out of the body. No blood circulates through the body without passing through the kidney. It’s a big task for the kidneys, so it needs to be in a good shape and form all the time. When there’s an issue with your kidneys, it may result in severe health problems. It can be life-threatening at that. This leads us to kidney disease.

    What Is Kidney Disease?

    Kidney disease involves a gradual decline or total loss of kidney function. As earlier stated, the kidney is responsible for filtering blood to get rid of waste from it and also balances the electrolyte levels of the body. When there’s a total loss of kidney function, blood will be left unfiltered, leading to a buildup of waste and electrolytes in the body. At the early stage of this condition, the signs and symptoms may not be evident. You only get to see the signs and symptoms when the kidney disease is at an advanced phase.

    What Causes Kidney Diseases?

    Let’s have a look at the primary causes of the two most common kidney diseases.

    ·        Chronic Kidney Disease

    Chronic kidney disease occurs when your kidney doesn’t function efficiently for more than 3 months. Symptoms may not be seen at the early stages of this condition, making it the perfect stage to treat the condition.  Notable diseases and other conditions that pose as the main culprit for this disease include:

    • Type 1 or Type 2 diabetes
      • High blood pressure
      • High sugar levels
      • Glomerulonephritis (a condition characterized by an inflammation of the glomeruli which are the kidney’s filtering units.
      • Other inherited kidney diseases
      • Interstitial nephritis ( a condition characterized by an inflammation of the kidney’s tubule and other surrounding structures
      • Polycystic kidney diseases
      • Pyelonephritis (recurrent kidney infection)
      • Vesicoureteral (a state whereby urine is pushed back into the kidney)
      • Long-lasting viral illnesses like HIV and AIDS
      • Hepatitis B and C

    Acute Kidney Diseases

    Acute kidney disease also known as acute kidney injury or acute renal failure is a condition characterized by a sudden stop in the functioning of the kidney. This condition is mostly caused by:

    • Shortage of blood flow in the kidneys
    • Direct damage to the kidneys
    • Vesicoureteral
    • Severe heart or liver failure
    • Autoimmune diseases

    What Are the Symptoms of Kidney Diseases?

    The signs and symptoms of kidney disease may not be noticeable during the growth phase. When the kidney damage progresses slowly, it eventually leads to a total loss of kidney function. This causes a buildup of fluid or body waste while giving off an irregular electrolyte level.

    Depending on how bad the condition is, their common symptoms include:

    • Vomiting
    • Unnecessary fatigue
    • Nausea
    • Difficulty sleeping
    • Frequent urination or reduced urination
    • Muscle issues
    • Difficulty breathing (when fluid builds up in the lungs)
    • Dry and itchy skin
    • Chest pain (when fluids build up around various parts of the heart).
    • Mental issues.

    Are There Any Possible Risk Factors Of Kidney Disease?

    Factors that increase your risk of kidney disease include:

    • Smoking
    • Obesity
    • Diabetes
    • High blood pressure
    • Cardiovascular diseases
    • Family history of the disease
    • An abnormal structure of the kidney
    • Old age
    • Frequent use of medications that are harmful to the kidney

    What Are The Effects Of Kidney Disease?

    Chronic kidney disease can pose more danger to almost all parts of your body. Some of the effects of this disease include:

    • Anemia
    • Heart disease
    • Increase in the level of potassium in the blood (Hyperkalemia)
    • Weak bones (osteoporosis)
    • Damage to your brain causes seizures or mental issues.
    • Fluid retention leads to high blood pressure
    • Swelling in both arms and legs
    • Pulmonary edema
    • Reduced sex drive and fertility
    • Pericarditis (a condition characterized by inflammation of the sac-like membrane around the heart).

    How Do I Prevent Kidney Diseases?

    There’s a saying that reads “Prevention is better than cure”. You should take some preventive measures for kidney diseases now that you’re still on the better side than going for a kidney transplant. To reduce the risks of getting caught up with kidney disease, here are some preventive measures.

    ·        Always maintain a healthy weight

    If you’re currently at a good and healthy weight, you should maintain it by carrying out exercises and other physical activities during the week. When you insist on losing some weight, you should consult your doctor for some healthy weight loss strategies rather than taking pills.

    ·        Avoid Smoking

    Aside from having a severe effect on the brain, cigarette smoking can damage your kidneys, and even worsen an existing kidney condition. If you’re addicted to it, chill, take a deep breath and consult your doctor today on various strategies to quit.

    ·        Always follow instructions on over the counter medications

    When taking non-prescription pain relievers like aspirin, ibuprofen, and acetaminophen, you should always follow the instructions given on the package. Mind you, continuous taking of pain relievers for a long period can also lead to kidney damage.

    ·        Manage your medical conditions

    If you’re a sufferer of any disease that tends to increase your risk of getting affected with the kidney disease, it’s recommended you work with your doctor to manage and control them.

    What are the Possible Ways of Treating Kidney Disease?

    Aside from acute kidney disease, other forms of the disease can be treated. The main aim of the treatment is to reduce the effects of the disease, ease the symptoms, and also suppress the disease from getting worse. Though there is no current cure for kidney disease, treatments can at times help restore some of your kidney function.

    When the disease gets to a phase where the kidney can’t filter and get rid of body waste, you’ll need to be treated for end-stage kidney disease. This treatment includes:

    • Dialysis: this treatment involves getting rid of water and extra fluid from the body artificially when the kidney can’t do the job anymore. Dialysis is grouped into two:
      • Hemodialysis: In this form of dialysis, a machine is used to remove waste and extra fluid from the blood.
      • Peritoneal dialysis: this involves putting a thin tube (known as a catheter) into your abdomen. A solution is then passed through the tube into your abdomen which absorbs the wastes and fluids. After a while, the solution then drains out from your body.
    • Kidney Transplant: To get those waste filtered out, and for a balanced electrolyte level, a surgeon needs to replace your kidneys with a new one from a donor. Humans are born with 2 healthy kidneys and can survive with just one. After the transplant is complete, you’ll be on medications for the rest of your life just to ensure your body doesn’t see your new kidney as a foreigner.

    WRAP UP

    Kidney disease is part of the leading causes of death in the US. Due to the high rate of smoking and other factors, the disease seems to be prevailing. Though this disease looks very deadly, they are different ways in which you can prevent it. When affected, you can treat this disease, but remember, preventive measures are advised to avoid getting affected.

  • WAYS OF REDUCING OVERWEIGHT AND OBESITY AFTER DELIVERY

    WAYS OF REDUCING OVERWEIGHT AND OBESITY AFTER DELIVERY

    “Getting rid of excess weight after pregnancy takes a lot of effort and time, but it’s still worth the sacrifice. To achieve this, place more focus on eating healthy foods while staying fit with your daily physical activities”.

    During pregnancy, everything around you smells and looks all maternity. From the scent to the extra weight gain. Well, that’s one of the roads to motherhood I guess. But after childbirth, it’s important to attain that “peng” shape once more. There’s a 100% probability of achieving this you know.

    In this blog today, we’ll take you through the smart ways in which you can approach weight after pregnancy and live a healthy life. With these tips, you’ll be able to get rid of that maternity gown filled with fats without endangering your life in any way. But before that, let’s have a look at what baby weight is and what causes the excess weight gain after delivery.

    What is Baby Weight?

    Baby weight is said to be an excess weight gain during pregnancy. According to the Centre for Disease Control and Prevention (CDC), women in a healthy weight range carrying a single baby gain between 25 to 35 pounds during pregnancy. This figure isn’t the same for expectant mothers who are overweight, underweight or carrying more than one baby. 

    In addition, research published in the American Journal of Obstetrics and Gynecology even shows that weight gain during pregnancy consists of:

    • The baby
    • The placenta
    • The amniotic fluid
    • Breast tissue
    • Blood
    • Enlargement of the uterus
    • Extra fat stores

    Almost half of all expectant mothers gain more weight than the normal amount of weight gain during pregnancy.

    What are the Consequences of Storing Up Excess Weight after Pregnancy?

     After pregnancy, you don’t need the excess fat that comes with gestation. Some of the consequences of harbouring this fat after pregnancy include:

    • You’ll have a high risk of diabetes and cardiovascular diseases.
    • An increased risk of obesity
    • Greater health issues for women with gestational diabetes.

    How Can I Get Rid of Baby Weight?

    Gaining weight is a lot easier than shedding them off. Guess that’s what most people think. Well, if you’re concerned about getting rid of that baby weight that lingers after pregnancy, here are some tips for achieving this.

    6 Tips to Reducing Overweight and Obesity After Delivery

    Breastfeed

    Breastfeeding is the most important duties of a mother. Even WHO, CDC, and the American Academy of Pediatrics (AAP) recommend breastfeeding as it benefits both the mother and child. The main benefits of breastfeeding your baby during the first 6 months after delivery include:

    • Provides nutrition for the baby: According to WHO, breast milk is packed with all essential nutrients needed by the baby for survival during the first 6 months of life.
    • Breast milk also helps in supporting the baby’s immune system as it’s packed with essential antibodies that fight viruses and harmful bacteria.
    • When compared with other infants, it was noticed that breastfed infants had a lower risk of obesity, asthma, type 1 diabetes, ear infections, sudden infant death syndrome, and respiratory disease amongst others.
    • Breastfeeding also benefits the mother as it lowers her risk of diseases. She’ll have a lower risk of high blood pressure as well as type 2 diabetes, breast cancer and ovarian cancer.

    Now, talking about the link between breastfeeding and weight loss, research postulates that breastfeeding supports postpartum weight loss. During your first three months of breastfeeding, there may be no signs of weight loss as you may even experience some weight gain. This is because of an increased calorie needs of the body and a lack of physical activities during this period.

    Exercise

    Exercise has various benefits to your overall health as well as fostering weight loss. CDC reveals that exercise boosts good health of the heart, as well as reduces the risks and effects of diabetes and other forms of cancer. Exercise alone won’t get the job done, you’ll need good nutrition too. To prove this, an experiment was carried out and the results showed that people who had good nutrition with exercise lost about 3.7 pounds more than those that just ate without exercise. 

    Simple cardio like walking, running, jogging and cycling helps to get rid of calories and has other health benefits. Starting exercise after delivery depends on the mode of delivery. If there were complications during childbirth, let’s say you delivered through CS, your pelvic, stomach and groin need much time to heal. Just contact your healthcare professional on the perfect timing to start exercising. When you get the approval, indulge in an activity you enjoy. Something you can keep on doing even when you attain a healthy weight.

    Avoid alcohol consumption

    Alcohol gives extra calories to the body which leads to much fat being stored around the organs known as belly fat. There isn’t any safe level of alcohol for infants. Breastfeeding mothers are advised not to drink alcohol at all. When you want to celebrate your child’s birth or any other occasion, it’s recommended you opt for a drink that’s low in sugar and bubbly like the unsweetened flavoured sparkling water.

    Eat Foods High In Fiber

    To get rid of that extra weight, guess it’s time to make an addition of healthy grains and veggies to your shopping list. This might sound complicated because since it’s the weight you want to lose, why stack up grains and veggies? Well, do you know that soluble fibre foods can make you feel fuller for a longer time? It does this by slowing down the rate of digestion while reducing hunger hormone levels. By providing this feel, you tend to reduce the rate at which you consume unnecessary foods, thereby reducing your level of calorie intake.

    Stay Away from Refined Carbs and Added Sugar

    With all the sweetness and temptation it brings, it may interest you to know that sugar and refined carbs are very high in calories and lack essential nutrients. It’s more like directly consuming more calories into the system. 

    Research even relates the high intake of added sugar and refined carbs to a high risk of obesity, diabetes, cognitive decline, cardiovascular diseases and even cancer. If you plan on getting rid of the excess baby weight after pregnancy, this is one thing you should always consider. 

    When shopping at the grocery store, try to read the labels of the products you want to buy. Try to avoid products with sugar as the top ingredient. You can however reduce your level of sugar intake by avoiding processed foods and opting for whole foods like legumes, fruits, vegetables, meats, eggs, fish, nuts and yoghurt. In all these, make sure you stay hydrated at all times.

    Get Proper Sleep

    As a mother who just delivered, your baby will need you around at all times, if they can have you for the whole 24hrs, they don’t mind. But proper sleep is also important as it benefits not just your brain, but also helps in weight loss. Lack of sleep affects your weight negatively as it is the main factor leading to retaining more weight after delivery. 

    Though this might be a tough one as a new mother, you can however incorporate various strategies like asking for help from family members, and also staying off caffeinated drinks. Remember that your baby needs you to stay healthy so you can take proper care of him. So, go get that quality sleep you’ve been lacking for days.

    WRAP UP

    Accumulating some extra weight after pregnancy is natural, so there’s no need to be sad about it. Your body did an amazing job for 9 months. But you can’t just accept the new weight and do nothing about it. You need to get back to a healthy weight range for the sake of your health and future pregnancies. Staying healthy gives you more time to spend with your baby, watching them grow and achieve greater things. So, to get rid of some pounds after pregnancy, you’ll need to opt for a healthy diet while constantly breastfeeding your baby. Don’t forget to stay active physically through exercises too.