tag:blogger.com,1999:blog-23450960479822836622024-03-27T12:05:32.961+05:30Stay Fit And Calm*StayFitandCalm* We provide you the latest and research based facts on Health and Fitness, Obesity and Weight loss, Pain management, Healthy Diet, Fitness and Gym Workouts . Here you will get most recent and evidenced based Tips and Tricks, Do’s and Don’ts and many more to prevent and manage disease and disorders affecting your health. Stay Fit and Calm aims to enhance your quality of life and day-to-day work efficiency!!!Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.comBlogger47125tag:blogger.com,1999:blog-2345096047982283662.post-55788439740380169322023-09-30T11:55:00.003+05:302023-09-30T18:06:34.409+05:30Nutritional Facts And 8 Health Benefits To Eat More Almonds<h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">The Almonds</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"> </span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimW2Z6GWl45oFjaCbSObadN7FGMQfOT_hKwbe1M6KhsLh3L6YurBqAd_SCBz5ohTb2BayFvzi7h0spP532h8fJ69sinpMDAZMEYDQpl0yFZjDDQOjzDKGN9XgdIBjNblfSLimVi_LOLP1f8I2URKbMwZWKASrtlVnJYNJqOUOrroHaRDxGkij5VsyTQsjG/s1920/health-benefits-of-almonds.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Health Benefits of Almonds" border="0" data-original-height="1920" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimW2Z6GWl45oFjaCbSObadN7FGMQfOT_hKwbe1M6KhsLh3L6YurBqAd_SCBz5ohTb2BayFvzi7h0spP532h8fJ69sinpMDAZMEYDQpl0yFZjDDQOjzDKGN9XgdIBjNblfSLimVi_LOLP1f8I2URKbMwZWKASrtlVnJYNJqOUOrroHaRDxGkij5VsyTQsjG/w400-h400/health-benefits-of-almonds.jpg" title="Health Benefits of Almonds" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Health Benefits of Almonds</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Almonds are good source of monosaturated healthy fats, fibers, vitamin E, calcium and magnesium. Almonds are well known for their antioxidant property. There are a number of studies to explore the health benefits of almonds. These studies prove that regular consumption of almonds can improve gut health, blood pressure, blood sugar and nourish skin.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Almonds are easy to consume. They can be consumed as raw. Some people prefer to soak them in water before eating. Whole almond milk, almond butter and almond flour are other ways to consume and enjoy almonds.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Health Benefits Of Almonds</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Almonds For Skin Care</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Skin wrinkling is a lifetime process. It is caused by intrinsic factors like menopause and extrinsic factors such as sun exposure, smoking and obesity etc. A number of studies have been conducted and are in process to know how we can slow down our aging. It is a billion-dollar industry which offers several cosmetic products to make you look young. Scientist are in search of specific diet or food which can slow down the aging process. Almonds are rich in fatty acids polyphenols, and other phytochemicals with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6916293/" rel="nofollow" target="_blank">antioxidant</a> properties which make them good for skin care. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The anti-oxidant property of almonds is also believed to protect the skin from UV <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8451851/" rel="nofollow" target="_blank">radiation</a>. In a study, almond consumption increased UV resistance in Asian women due to its anti-oxidant property. However, they also emphasised the use of topical skin care along with healthy diet.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"> </span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Almonds For Gut Health</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Early in vivo and in vitro studies established the prebiotic property of almonds. In a recent study, butyrate production was increased when almonds were consumed regularly. Butyrate is produced by “good” bacteria living in our intestine and helps in breakdown of dietary fiber. Almond consumption does not directly impact the composition <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9761756/" rel="nofollow" target="_blank">microbiota</a> but it somehow alters the microbiota functionality. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. Almonds For Blood Pressure And Cardiac Health</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Almonds are good for overall cardiovascular health. Almonds are full of nutrients which can improve cardiac health. Vitamin E, proteins, healthy fatty acids (like Mono-unsaturated fatty acids (MUFAs) and Polyunsaturated fatty acids (PUFAs)), minerals (such as magnesium and potassium), and dietary fibers, all are present in almonds. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are two types of cholesterol namely low-density lipid cholesterol (LDL-C) and high-density lipid cholesterol (HDL-C). When the level of LDL-C is elevated and HDL-C is low, the condition is known as dyslipidemia. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/" rel="nofollow" target="_blank">Dyslipidemia</a> can be managed well by medicines however, life style changes including dietary modification can help in to prevent and manage dyslipidemia. Several clinical trials have shown that daily consumption of around 45 g of almonds can reduce LDL-C. regular consumption of almonds also help in maintaining or even increase in HDL-C levels.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In another study, consumption of almonds for >42.5 g/day or for >6 weeks showed a modest but significant reduction in diastolic <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8229803/" rel="nofollow" target="_blank">blood pressure</a> (BP).</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"> </span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Almonds For Weight Loss</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJumr2sWklWXR_tuPTQEOt2DqyFdq4UBdf-LeitAHeU06Qmfvcb6klim2yP25UoXoFiwnZSgmanSK-p9ShSk2p24GbveuV8yxEnKTZdYHMfrnF9DmL6pSHRUjS9P9zOUrTzm7HiZK9cfvaem8-TnHhcyRvuo-w0M3z2rEG1zrUDzpOJMjc6T29fRKy_09M/s1920/almonds-for-weight-loss.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Almonds for Weight Loss" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJumr2sWklWXR_tuPTQEOt2DqyFdq4UBdf-LeitAHeU06Qmfvcb6klim2yP25UoXoFiwnZSgmanSK-p9ShSk2p24GbveuV8yxEnKTZdYHMfrnF9DmL6pSHRUjS9P9zOUrTzm7HiZK9cfvaem8-TnHhcyRvuo-w0M3z2rEG1zrUDzpOJMjc6T29fRKy_09M/w400-h266/almonds-for-weight-loss.jpg" title="Almonds for Weight Loss" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Almonds for Weight Loss</span></td></tr></tbody></table>Overweight and obesity is becoming a great concern now a days. It is mostly affecting the industrial countries such as United Kingdom, Australia, and the United States. There is more energy intake than the energy expenditure. There are several strategies for weight loss. One of them is diet control. Studies show that almond enriched diet and nut free diet are helpful in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396441/" rel="nofollow" target="_blank">weight loss</a>. However, almond enriched diet also provides better cardiovascular benefits.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Frequent snaking with unhealthy food is also responsible for <a href="https://www.mdpi.com/2072-6643/11/9/2030" rel="nofollow" target="_blank">weight gain</a>. Almonds are high in protein and fiber. Both protein and fiber can help in appetite control and hunger.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Almonds For Sugar Control</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Now a days the number of diabetes cases are increasing day-by-day. A large percentage of population is either diabetic or pre diabetic. Almonds can be a healthy snack choice. Almonds have shown to decrease glycosylated hemoglobin (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5333560/" rel="nofollow" target="_blank">HbA1c</a>) and also has improve dylipidemia by reducing low density lipids. As a result, almonds can be a good choice of healthy snacks for young adults who are at risk of diabetes.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Almonds For Memory</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Our diet plays an important role in protecting our brain from age-related memory dysfunction and other neurodegenerative diseases. Tocopherol, folate, mono- and poly-unsaturated fatty acids, and polyphenols found in almonds can prevent or delay the onset of age-related <a href="https://pubmed.ncbi.nlm.nih.gov/26548495/" rel="nofollow" target="_blank">cognitive dysfunction</a>.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">7. Almonds For Eyes</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Almonds are source of vitamin E and zinc. α-Tocopherol is considered as most active antioxidant form of Vitamin E. it protects our retina from the free radicals. Zinc is also important in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693724/" rel="nofollow" target="_blank">protecting retina</a>. Zinc is also required for optimal metabolism of eye. The role of zinc is to scavenge superoxide radicals and protect retinal cells.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">8. Almonds For Bone Health</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Healthy life style including exercise and nutritious diet both are necessary for the development of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/" rel="nofollow" target="_blank">strong bones</a>. You can get good amount of calcium, magnesium, zinc and vitamin K from almonds. These minerals and vitamin K along with Vitamin D are essential for healthy bone growth.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Nutritional value of 100 g of dry roasted almonds with added salt:</b> <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/323294/" rel="nofollow" target="_blank">Source</a> </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span style="white-space: pre;"> </span> </span></div><div style="text-align: left;"><ul style="text-align: left;"><li><span style="font-family: georgia; font-size: large;">Water<span style="white-space: pre;"> </span>2.2<span style="white-space: pre;"> </span>g</span></li><li><span style="font-family: georgia; font-size: large;">Energy (Atwater General Factors)<span style="white-space: pre;"> </span>667<span style="white-space: pre;"> </span>kcal</span></li><li><span style="font-family: georgia; font-size: large;">Nitrogen 3.94 g</span></li><li><span style="font-family: georgia; font-size: large;">Protein<span style="white-space: pre;"> </span>20.4 g</span></li><li><span style="font-family: georgia; font-size: large;">Total lipid (fat)<span style="white-space: pre;"> </span>57.8 g</span></li><li><span style="font-family: georgia; font-size: large;">Total fat (NLEA)<span style="white-space: pre;"> </span>53.4 g</span></li><li><span style="font-family: georgia; font-size: large;">Carbohydrates by difference 16.2 g</span></li><li><span style="font-family: georgia; font-size: large;">Fiber, total dietary 11 g</span></li><li><span style="font-family: georgia; font-size: large;">Sucrose<span style="white-space: pre;"> </span>4.17<span style="white-space: pre;"> </span> g</span></li><li><span style="font-family: georgia; font-size: large;">Calcium, Ca 273 mg</span></li><li><span style="font-family: georgia; font-size: large;">Iron, Fe 3.17<span style="white-space: pre;"> </span>mg</span></li><li><span style="font-family: georgia; font-size: large;">Magnesium, Mg 258 mg</span></li><li><span style="font-family: georgia; font-size: large;">Phosphorus, P 456 mg</span></li><li><span style="font-family: georgia; font-size: large;">Potassium, K 684 mg</span></li><li><span style="font-family: georgia; font-size: large;">Sodium, Na 256<span style="white-space: pre;"> </span>mg</span></li><li><span style="font-family: georgia; font-size: large;">Zinc, Zn<span style="white-space: pre;"> </span>2.8 mg</span></li><li><span style="font-family: georgia; font-size: large;">Copper, Cu 0.87 mg</span></li><li><span style="font-family: georgia; font-size: large;">Manganese, Mn 2.02 mg</span></li><li><span style="font-family: georgia; font-size: large;">Thiamin 0.079 mg</span></li><li><span style="font-family: georgia; font-size: large;">Riboflavin 1.57<span style="white-space: pre;"> </span>mg</span></li><li><span style="font-family: georgia; font-size: large;">Niacin<span style="white-space: pre;"> </span>3.1 mg</span></li><li><span style="font-family: georgia; font-size: large;">Pantothenic acid<span style="white-space: pre;"> </span>0.237 mg</span></li><li><span style="font-family: georgia; font-size: large;">Vitamin B-6 0.075 mg</span></li><li><span style="font-family: georgia; font-size: large;">Folate, total<span style="white-space: pre;"> </span>35 µg</span></li><li><span style="font-family: georgia; font-size: large;">Choline, total 60.8 mg</span></li><li><span style="font-family: georgia; font-size: large;">Vitamin A, RAE 2 µg</span></li><li><span style="font-family: georgia; font-size: large;">Vitamin E (alpha-tocopherol) 19 mg</span></li><li><span style="font-family: georgia; font-size: large;">Fatty acids, total saturated 4.56 g</span></li><li><span style="font-family: georgia; font-size: large;">Fatty acids, total monounsaturated 34.2 g</span></li><li><span style="font-family: georgia; font-size: large;">Fatty acids, total polyunsaturated 14.5 g</span></li><li><span style="font-family: georgia; font-size: large;">Fatty acids, total trans 0.032 g</span></li></ul></div><div style="text-align: left;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Take Precautions</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Almonds are healthy snacks option for those who want to lose weight. Almonds are filled with minerals, vitamins and fatty acids too. However, some people may be allergic to nuts, especially almonds, so they need to be cautious. Almonds can also cause nausea and diarrhoea or upset the stomach. Chew them thoroughly before swallowing to avoid chocking. Avoid salted almonds and consume raw form if you have hypertension. Consult you physician or nutritionist before adding them into your diet.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Also Read:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2023/09/coriander-water-health-benefits.html" target="_blank"><br /></a></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2023/09/coriander-water-health-benefits.html" target="_blank">Coriander Water And Its 7 Surprising Health Benefits</a></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com3tag:blogger.com,1999:blog-2345096047982283662.post-27584068040356366052023-09-10T11:12:00.005+05:302023-09-24T02:19:44.010+05:30Coriander Water And Its 7 Surprising Health Benefits<h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Coriander Seed</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGjrOfsYEjKnegt_DtJ0lmjY0bVV0FvS2dFgL3Q9WJUrmntAwAg3RT6uI9bqpOrq30hBxmjGbb6Da3WddlECrbvtwAjqFz1c0ISgK_1-shPNBXCn3HMZNSCWniqoNrbJyyrXRBOLeqX0g8wNC0iPQZbqqHyL0QgYxLCW5nxfVed8bSuLzZhEQ7-5yLwGdg/s1920/health-benefits-coriander-seeds.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="health benefits of coriander seeds" border="0" data-original-height="1920" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGjrOfsYEjKnegt_DtJ0lmjY0bVV0FvS2dFgL3Q9WJUrmntAwAg3RT6uI9bqpOrq30hBxmjGbb6Da3WddlECrbvtwAjqFz1c0ISgK_1-shPNBXCn3HMZNSCWniqoNrbJyyrXRBOLeqX0g8wNC0iPQZbqqHyL0QgYxLCW5nxfVed8bSuLzZhEQ7-5yLwGdg/w400-h400/health-benefits-coriander-seeds.jpg" title="health benefits of coriander seeds" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Health Benefits Of Coriander Seeds</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Coriander has been proven as antioxidant, anticancer, neuroprotective, anxiolytic, anticonvulsant, analgesic, migraine-relieving, hypolipidemic, hypoglycemic, hypotensive, antimicrobial, and anti-inflammatory due to its bioactive phytochemicals. Coriander seeds are rich in <a href="https://pubmed.ncbi.nlm.nih.gov/29433220/" rel="nofollow" target="_blank">Linalool</a>. It is believed to be the major compound which gives medicinal properties to coriander and modulate many key pathogenesis pathways of diseases. Due to its antioxidant property of the <i>C. sativum</i> provides protection against neurodegenerative diseases, cancer, and metabolic syndrome. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Since ancient time coriander is widely used in food. Apart from its taste and flavour <i>Coriandrum sativum (C. sativum)</i> or coriander has also been recognised for its medicinal values. All parts of coriander plant are edible. It is consumed in the form of powder, whole seed as well as raw leaf in salad. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Nutritional Value of Coriander </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Coriander seeds are usually brown in colour however, these can be green, straw-coloured, or off white as well. Coriander seeds are globular in shape, around 3-5 mm, and have a hollow cavity. You can find many ridges on its surface. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.sciencedirect.com/science/article/abs/pii/S0260877406002226" rel="nofollow" target="_blank">Coriander</a> is rich in essential oil and fatty oil. Below are the constituents found in coriander seed:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Essential Oil - 0.03% to 2.6%</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Fatty Oil – 9.9% to 27.7%</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Other components:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Crude protein - 11.5% to 21.3%,</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Fat - 17.8% to 19.15%,</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Crude fiber - 28.4% to 29.1%</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Ash - 4.9 to 6.0</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Linalool is the major component of essential oil in coriander seeds varying between 50% to 70%.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8554282/" rel="nofollow" target="_blank">Minerals</a> (like potassium, calcium, phosphorus, magnesium, sodium and zinc), vitamins and lipids are also found in Coriander seeds.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green coriander holds 84% water and lacks saturated fats, and cholesterol however, thiamine, zinc and dietary fibers are found in abundance.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Coriander Benefits</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Diabetes And Blood Sugar</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">As per reports released by WHO, 1.5 million deaths were due to diabetes in 2019. Diabetes is a non-communicable disease. It occurs when either insufficient insulin is produced by pancreatic beta cells or the body is not able to use insulin effectively. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In an animal study on streptozotocin-induced diabetic rats the number of beta cells with insulin secretory activity was compromised. These rats were treated with the coriander seed extract (200 mg/kg). This study showed significantly increased activity of the <a href="https://pubmed.ncbi.nlm.nih.gov/19003941/" rel="nofollow" target="_blank">beta cells</a> in diabetic rats. Beta cells of the pancreas were able to produce more insulin resulting in decreased serum glucose in streptozotocin-induced diabetic rats. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In another study confirmed that the polyphenol fraction of coriander seeds may assist in the treatment for both type 1 diabetes and type 2 diabetes. Its anti-inflammatory and antioxidant activities are supposed to be responsible for the treatment for type 1 diabetes. Coriander seeds may be beneficial for type 2 diabetes due to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7831938/" rel="nofollow" target="_blank">antihyperglycemic</a> propriety. The antidiabetic and antihyperglycemic activities may play a major role in managing diabetes and its complication.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Immunity Booster</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Coriander seeds may help in to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10415512/" rel="nofollow" target="_blank">boost immunity</a>. Coriander is rich in bioactive elements such as linoleic acid, minerals, vitamin C, and linalool. Due to presence of these bioactive substance coriander seeds exhibit their antioxidant, antibacterial, and anti-inflammatory action and improve immunity. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. Cholesterol Control</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you need to lower and control your cholesterol levels, coriander seeds can help you with that. Coriander seeds contain a compound called coriandrine, which regulates the process of lipid digestion, due to which our cholesterol levels decrease. There are many studies on rats which supports the <a href="https://pubmed.ncbi.nlm.nih.gov/9527351/" rel="nofollow" target="_blank">hypolipidemic</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/18831331/" rel="nofollow" target="_blank">cholesterol</a> lowering properties of coriander seeds. These studies showed a decrease in total cholesterol, LDL, VLDL and triglycerides levels. The experimental group also exhibited increased level of HDL.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Another study on rats supports the hypolipidemic action of the coriander seeds to lower total cholesterol and triglycerides levels. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Arrhythmia which is also known as irregular heart rate or rhythm may be observed in cardiovascular disorders. Increased heart rate is called tachycardia and decreased heart rate is known as bradycardia. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747064/" rel="nofollow" target="_blank">Polyphenols</a> found in coriander seeds may be helpful in arrythmia according to some studies. The negative chronotropic effect of Polyphenols may also be responsible for deterring arrhythmias. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Neurological Effects</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Coriander seeds are believed to be antioxidant, hypnotic, anxiolytic and anticonvulsant in nature. Due to its <a href="https://pubmed.ncbi.nlm.nih.gov/29433220/" rel="nofollow" target="_blank">antioxidant</a> property, coriander seeds can protect you from various neurodegenerative diseases, cancer, and metabolic syndrome. Essential oil and flavonoids present in coriander seeds are linked with its anxiolytic activity. The major component of the essential oil of coriander seed is linalool. Around 60-70% of its essential oil is consisted of linalool. Linalool possesses hypnotic, anticonvulsant properties, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195130/" rel="nofollow" target="_blank">anxiolytic</a> and sedative effects on CNS. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Improve Digestion</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Flatulence is caused by excessive gas formation in gastrointestinal tract leading to abdominal discomfort. There may several causes for this including swallowing of air and irritable bowel syndrome etc. However, the most common cause of flatulence is consumption of food that is hard to digest. Flatulence was thought to be the cause of headache by traditional scholars. The use of coriander and thyme was encouraged to improve digestion and removal of flatus by them. Modern research has established that linalool (which is present in coriander and its essential oil) along with thyme can be used to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4893422/" rel="nofollow" target="_blank">reduce flatus</a> and abdominal discomfort. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Apart from <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747064/" rel="nofollow" target="_blank">flatulence</a> coriander seeds are used to relieve other gastrointestinal problems like diarrhea, indigestion, and nausea. It is supposed that coriander seeds enhance the secretion of bile and other digestive enzymes in the gut. This is turn increase the digestive process and hence, gives relief from indigestion and other abdominal problems.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Skin Protection</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Skin aging is a natural process. Both internal (chronological aging) and external (photoaging) factors are responsible for aging and wrinkles. Genetics, metabolism and hormonal imbalance are endogenous factors. Exogenous factors include exposure to ultraviolet radiation (UVR), toxins and other chemicals. The UVR exposure results in oxidative stress in the skin cells. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9023561/" rel="nofollow" target="_blank">Oxidative damage</a> to the skin cell due to reactive oxygen species leads to skin aging.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCwgsJkQYgw0OVo51tIj_O4xGTvMCdzDCjXoAETdwEjhPc8v1VUvahJF1tnLPt82UdhKR1oGa7zFBucaIMDFg9-neo7-0Snw9RvX3lVK5C0RgDeRocVdYL8CukPG2KvBKkfKzzDvk-ugn0RGE5FElAMBBd7VUqhcBsFfnc9DaVxHKtUO_ImBpsEdrS7-S_/s1920/coriander-seeds-for-healthy-skin.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="coriander seeds for healthy skin" border="0" data-original-height="1282" data-original-width="1920" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCwgsJkQYgw0OVo51tIj_O4xGTvMCdzDCjXoAETdwEjhPc8v1VUvahJF1tnLPt82UdhKR1oGa7zFBucaIMDFg9-neo7-0Snw9RvX3lVK5C0RgDeRocVdYL8CukPG2KvBKkfKzzDvk-ugn0RGE5FElAMBBd7VUqhcBsFfnc9DaVxHKtUO_ImBpsEdrS7-S_/w400-h268/coriander-seeds-for-healthy-skin.jpg" title="coriander seeds for healthy skin" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Coriander Seeds For Healthy Skin</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The defence mechanism of skin is very strong against <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8776015/" rel="nofollow" target="_blank">free radicals</a>. However, skin damage is susceptible when free radicals are produced in excessive amount or the defence mechanism is compromised.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In addition, nutritional supplements which are rich in antioxidant properties may also influence skin aging. Coriander seeds possess anti-inflammatory and antioxidant properties. Studies has shown that coriander oil can significantly improve damage caused by UV-induced oxidative stress.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">7. Obesity And Weight Loss</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Obesity is an emerging disease in developing as well as in developed countries. It a complex disease and can lead to cardiovascular, respiratory, diabetes and other metabolic disorders. There are numerous strategies and treatment option to treat obesity. People are now looking for use of herbal medicine for weight loss and treat obesity. In one study, <a href="https://www.sciencedirect.com/science/article/pii/S1756464621000980" rel="nofollow" target="_blank">Zeb et al.</a> studied the effect of coriander and garlic on body mass index. They concluded that garlic and coriander (individually as well as in combination) were able to reduce body mass index. In another study, the antioxidant and anti-inflammatory properties of coriander seeds showed protective potential to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10220854/" rel="nofollow" target="_blank">obesity</a> and its associated risk factors.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Steps to make coriander seeds water?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•<span style="white-space: pre;"> </span>Take two cups of water and add 1-2 tablespoon of coriander seeds.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•<span style="white-space: pre;"> </span>Boil it till it the water is reduced to half.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•<span style="white-space: pre;"> </span>Turn off the gas and let them settle a bit.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•<span style="white-space: pre;"> </span>Strain the water and discard the seeds. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•<span style="white-space: pre;"> </span>Drink it.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Conclusion</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Coriander is easy to consume. Its antioxidant, anti-inflammatory and anti-bacterial properties are significantly beneficial for health. Due to its health benefits coriander has special place in modern and traditional medicine. However, it should also be remembered that it can cause allergic reactions to some people. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Frequently Asked Questions</span></h3><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Coriander vs Cilantro</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Both cilantro and coriander are part of the plant called <i>Coriandrum sativum</i>. The leaves and stem of this plant are named as Cilantro while coriander is the name given to dried seeds. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Who should not drink coriander seed water?</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">People who are allergic to coriander should avoid it. Also, caution should be taken during pregnancy. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Should you drink coriander seeds water daily? </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Coriander is easy to consume and considered a safe herb. However, you can also have nausea, allergic reaction like itching, irritation or rashes. Therefore, do not forget to consult the doctor before opting for it.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Also Read:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><div><a href="https://www.stayfitandcalm.com/2023/06/top-sources-of-vitamin-c.html" target="_blank">10 Vitamin C Rich Foods You Need To Add In Your Daily Diet</a></div></div><div><br /></div><div style="font-weight: bold;"><br /></div></span></div><div style="text-align: justify;"><br /></div>
<script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Coriander vs Cilantro","acceptedAnswer":[{"@type":"Answer","text":"Both cilantro and coriander are part of the plant called Coriandrum sativum. The leaves and stem of this plant are named as Cilantro while coriander is the name given to dried seeds. "}]},{"@type":"Question","name":"Who should not drink coriander seed water?","acceptedAnswer":[{"@type":"Answer","text":"People who are allergic to coriander should avoid it. Also, caution should be taken during pregnancy. "}]},{"@type":"Question","name":"Should you drink coriander seeds water daily? ","acceptedAnswer":[{"@type":"Answer","text":"Coriander is easy to consume and considered a safe herb. However, you can also have nausea, allergic reaction like itching, irritation or rashes. Therefore, do not forget to consult the doctor before opting for it."}]}]}</script><!--Generated by https://www.matthewwoodward.co.uk/-->Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com3tag:blogger.com,1999:blog-2345096047982283662.post-5477263877712526752023-08-26T20:21:00.008+05:302023-09-08T01:49:19.252+05:30Tight Hip Flexors 7 Easy Stretches For You That Actually Works<div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Fkw3OFfRZACQwX089WMbePsvv7GKp1VD1m7FDA3UTtRj9cOQWj1VsypPB9bvwvCrUWUzozXMG1lsXlEqfYKgODMRboRnRxbpYQ9Z4kQvzQY5-RQUvc1nZbWJ9-cqINsxSbVwuK07VvGDC5amnOsG65t5rSSGpC5M7tp_fBn_jBtHfpd4oXwYk4H7_tgb/s1920/hip-flexion-while-running.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Tight hip flexors may be problematic during running" border="0" data-original-height="1920" data-original-width="1280" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Fkw3OFfRZACQwX089WMbePsvv7GKp1VD1m7FDA3UTtRj9cOQWj1VsypPB9bvwvCrUWUzozXMG1lsXlEqfYKgODMRboRnRxbpYQ9Z4kQvzQY5-RQUvc1nZbWJ9-cqINsxSbVwuK07VvGDC5amnOsG65t5rSSGpC5M7tp_fBn_jBtHfpd4oXwYk4H7_tgb/w266-h400/hip-flexion-while-running.jpg" title="Tight hip flexors may be problematic during running" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Hip Flexion While Running</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tight hip flexors can result in difficulty in activities of daily living like standing, walking and sitting. Tight hip flexors may be problematic during running, jogging and other athletic activities as well. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Muscle imbalance as a result of hip flexor tightness can cause hip and lower back pain. Stretching of stiff hip flexors can improve flexibility and power of the muscle group as well as overall balance of the body. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Hip flexors are the group of muscles that flex the hip and help in to bring the knee close to chest and help you perform several tasks including walking, jumping, exercising, sitting, etc. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Sedentary life style and long sitting hours may cause tight or shortening of hip flexors. Taking a short break from long sitting hours and stretching the hip flexors need to be done to decrease the pain and discomfort. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">What Are Hip Flexors?</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">During hip flexion, hip is flexed and the leg is brought up by a group muscles. These muscles work tighter and the group of muscles is called hip flexors. These muscles are primarily located in the front part of the thighs. These muscles are crucial for good posture, balance and stability during day-to-day movements like sitting, standing or taking a step etc.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Anatomically, there are 5 major muscles in the hip flexor muscle groups. They are briefly described below:</span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;"><b>Psoas Major – </b>It is deep and long muscle. It originates from lumber region of the spine and inserts into lesser trochanter of femur (thigh bone). The meaning of “psoas” in Greek is “muscle of the lion”.</span></li><li><span style="font-family: georgia; font-size: large;"><b>The Iliacus - </b>It is dee and triangular in shape. Iliacus originates mainly from pelvic bone. Some of its fibers inserts into lesser trochanter of femur and some joins the tendon of psoas muscle. In medical term, the iliopsoas muscle is the collective name for the combination of Psoas major and iliacus muscle.</span></li><li><span style="font-family: georgia; font-size: large;"><b>Pectineus – </b>It is short muscle and also called as the groin muscle. It originates from pubic bone and inserts into lesser trochanter of femur (thigh bone).</span></li><li><span style="font-family: georgia; font-size: large;"><b>Sartorius – </b>The longest muscle of the body! It is an oblique muscle. It originates from anterior superior iliac spine (ASIS) and inserts in to proximal part of tibia (shin bone).</span></li><li><span style="font-family: georgia; font-size: large;"><b>Rectus Femoris –</b> It is One of the muscles of quadriceps group that originates from anterior inferior iliac spine (AIIS). It inserts into patella and the shin bone.</span></li></ul></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h3><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">What Causes Tight Hip Flexors?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Every individual muscle of the body has its unique and important function. Likewise, hip flexors are critically important for our body. These muscles are not only responsible of steady and balanced motion but also to sit comfortably. These muscles are involved in everyday activities from standing, pulling your knees up, running and moving the legs sideways and many more!!</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The Main Cause – Long hours Of Sitting</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The main cause of hip flexors stiffness is sedentary behavior. According to research, hip extension flexibility was reduced in individuals with sedentary behavior resulting in increased hip flexor <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7922112/" rel="nofollow" target="_blank">tightness</a>. <b>Most of the sedentary population has an average of ≥8 hours mean sedentary time who have tight hip flexors. </b>Mettler et al., also reported that hip extension flexibility was limited in two-thirds of the investigated population. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It has also been demonstrated in research documents that prolonged <a href="https://pubmed.ncbi.nlm.nih.gov/33188982/" rel="nofollow" target="_blank">sitting</a> and physical inactivity can cause changes in muscular properties or bony limitations. These changes may diminish hip extension. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Other Causes May Be:</span></h4><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Weakness of core muscle groups</span></li><li><span style="font-family: georgia; font-size: large;">Injury</span></li><li><span style="font-family: georgia; font-size: large;">Post-operative contracture</span></li><li><span style="font-family: georgia; font-size: large;">Poor posture</span></li><li><span style="font-family: georgia; font-size: large;">Any sport or activity which requires to bring knees to chest again and again</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Symptoms Of Tightness of hip flexor</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tightness of hip flexor muscles can lead to various musculoskeletal injuries in the lower extremities. </span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Restricted range of motion</span></li><li><span style="font-family: georgia; font-size: large;">Decrease flexibility</span></li><li><span style="font-family: georgia; font-size: large;">Lack of flexibility may cause early muscle fatigue </span></li><li><span style="font-family: georgia; font-size: large;">Altered gait and movement patterns due to reduced flexibility </span></li><li><span style="font-family: georgia; font-size: large;">Risk of falls due to negative impact on dynamic balance as well as on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6159495/" rel="nofollow" target="_blank">biomechanics</a> of lower extremities </span></li><li><span style="font-family: georgia; font-size: large;">There is a risk of lower back <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7922112/" rel="nofollow" target="_blank">pain</a> if hip flexors are too tight. </span></li><li><span style="font-family: georgia; font-size: large;">Postural changes</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">7 Easy Stretches For Your Tight Hip Flexors </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A good warm up is always advisable before stretching. The warm up increase the oxygen supply, temperature and metabolism. It psychologically prepares you for the physical activity. Warm up decrease the chances of muscular injury. 5-10 minutes warm up should be sufficient. You can try side lunges, leg swings and kicks.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">1. The Standing Hip Stretching</span></h4><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL6ihGPhHDnuHKBz3idRq8mUxqsnIyLPSrEJpl8yVImHT7V2E1RP0ASN_dcldVKe1PWzH_zanhdEtqSZUt06TugOAKpbH-gZTqK9KzuMNk5PXFr5CXlOUiVsTFjCCHDM0apwT1cCy1umqHpb_S9ikMLEO8QcJTZq5yAZLIDUBUIlnJiQp361hBwZprm9Rv/s2880/standing-hip-hinge.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Standing Hip Hinge Stretch for Tight Hip Flexors" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL6ihGPhHDnuHKBz3idRq8mUxqsnIyLPSrEJpl8yVImHT7V2E1RP0ASN_dcldVKe1PWzH_zanhdEtqSZUt06TugOAKpbH-gZTqK9KzuMNk5PXFr5CXlOUiVsTFjCCHDM0apwT1cCy1umqHpb_S9ikMLEO8QcJTZq5yAZLIDUBUIlnJiQp361hBwZprm9Rv/w266-h400/standing-hip-hinge.jpg" title="Standing Hip Hinge Stretch for Tight Hip Flexors" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Standing Hip Hinge Stretch</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;"><span><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>How To Do Standing Hip </b></span><span style="text-align: left;"><span style="font-family: georgia; font-size: large;"><b>Stretching</b></span></span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Begin with standing position and keep your feet shoulder-width apart. Palm should be placed on your hips.</span></li><li><span style="font-family: georgia; font-size: large;">Roll back your shoulders.</span></li><li><span style="font-family: georgia; font-size: large;">Bend the upper back in slow motion too. </span></li><li><span style="font-family: georgia; font-size: large;">Bend your neck backward to increase the stretch.</span></li><li><span style="font-family: georgia; font-size: large;">Holding time – At least 5 to 8 seconds.</span></li><li><span style="font-family: georgia; font-size: large;">Come back to the starting position slowly.</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Sets And Reps</b> – Minimum 2 sets of 3 reps or as per your comfort level.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>Precautions:</b></div><div><ul><li>Avoid jerky movements</li><li>Do not bounce</li><li>Watch out for severe pain</li><li>Don’t hold the breathing</li></ul></div><div><br /></div></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">2. Kneeling Hip Flexor Stretching</span></h4><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr0kJmPUZmEFuC0eMG7Iph2XufdTL0lBl_xrCNPIt0jpD5e_p3SuT2pGCWBrPbICnqo2K8XyGplVP124sN-7YtCEyCtDxPEJ5LfO63GYYFm58QnbzMG2P-SAMB0hdr4MmeKIYU0-8eJ1ECDwfS6gV1FhLK9Z9Mw1Jr5fLI1M6Zhjym6nYEZ3MoildYppwr/s1920/kneeling-hip-flexor-stretch.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Kneeling Hip Flexor Stretch" border="0" data-original-height="1282" data-original-width="1920" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr0kJmPUZmEFuC0eMG7Iph2XufdTL0lBl_xrCNPIt0jpD5e_p3SuT2pGCWBrPbICnqo2K8XyGplVP124sN-7YtCEyCtDxPEJ5LfO63GYYFm58QnbzMG2P-SAMB0hdr4MmeKIYU0-8eJ1ECDwfS6gV1FhLK9Z9Mw1Jr5fLI1M6Zhjym6nYEZ3MoildYppwr/w400-h268/kneeling-hip-flexor-stretch.jpg" title="Kneeling Hip Flexor Stretch" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Kneeling Hip Flexor Stretch</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;"><span><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>How To Do Kneeling Hip Flexor </b></span><span style="text-align: left;"><span style="font-family: georgia; font-size: large;"><b>Stretching</b></span></span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Stand straight and keep your left leg forward. </span></li><li><span style="font-family: georgia; font-size: large;">Lunge down as much as possible until your right knee fully touches the ground. You can keep your hands on your waist or in front of chest.</span></li><li><span style="font-family: georgia; font-size: large;">Push your hips little more in forward direction and stretch your right leg behind. Your spine should be straight while pushing. </span></li><li><span style="font-family: georgia; font-size: large;">This will produce a sense of stretch in your hips and thighs muscles. Keep shifting your weight to the front until you feel a stretch.</span></li><li><span style="font-family: georgia; font-size: large;">Holding time – At least 10 to 15 seconds</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Sets And Reps</b> – Minimum 3 sets of 3 reps or as per your comfort level.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>Precautions:</b></div><div><ul><li>Be vigilant if you are obese</li><li>Avoid bouncy movements</li><li>Stop immediately if it pains</li><li>Breath normally</li></ul></div><div><br /></div></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">3. The Camel Pose For Tight Flexors</span></h4><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY3DL3LZvIBWaHKOd8-ly7KuaIgh_QHBBFLQAV90oTOAz8oE26s-1WCkDfBvq5GVgEQl2fsanVgJVl_EGABcSf_KZ_bujxbqnHgP8rDMlQ_wldmKfIlM3k5u9fblGcFv5UIvg7NnDiVPZ2q8y0SIe0PC31vdu_Wmbc1EoL-viBtZtCMg2LKp4rqOkaeIev/s2880/camel-yoga-pose.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="The Camel Pose For Tight Flexors" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY3DL3LZvIBWaHKOd8-ly7KuaIgh_QHBBFLQAV90oTOAz8oE26s-1WCkDfBvq5GVgEQl2fsanVgJVl_EGABcSf_KZ_bujxbqnHgP8rDMlQ_wldmKfIlM3k5u9fblGcFv5UIvg7NnDiVPZ2q8y0SIe0PC31vdu_Wmbc1EoL-viBtZtCMg2LKp4rqOkaeIev/w266-h400/camel-yoga-pose.jpg" title="The Camel Pose For Tight Flexors" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Camel Pose</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;"><span><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>How To Do Camel Pose</b></span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Start with your knees hip-width apart in kneeling position. Make sure that your shin bone touches the ground/mat completely.</span></li><li><span style="font-family: georgia; font-size: large;">Hold your pelvis with your hands. Your fingers should be pointing down. Now lean back deliberately.</span></li><li><span style="font-family: georgia; font-size: large;">Slowly bring your hands on to your heels. </span></li><li><span style="font-family: georgia; font-size: large;">Your thighs should be erect. The hips need to be directly above your knees. </span></li><li><span style="font-family: georgia; font-size: large;">Holding time – 5 to 10 seconds.</span></li><li><span style="font-family: georgia; font-size: large;">You can skip step 3 and 4 if you are a beginner and/or do not feel comfortable.</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Sets And Reps</b> – 3 sets of 3-5 reps or as per your comfort level.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>Precautions:</b></div><div><ul><li>Weight bearing on knees may be difficult for obese person.</li><li>Avoid bouncy movements</li><li>Do not perform if it pains</li><li>Breath normally</li></ul></div><div><br /></div></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">4. Pigeon Stretch For Stiff Hip Muscles</span></h4><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgylQopUBkOHsESOJyuslQz23KCbqCdcgs13Wy1_sgtggdhnSsEhac401hBp6kuW1gTbJM4bQueSK0Rzth5k86kjkP9moZB2CuICI4WCP4LY_nm9cQmHl7fZRjuBs573wAeV38hr-REQcZgkJRGKZ0C-CRZ0MOQVcf2fMEyFvKfJuaIA-qEJo5gsAFf1oVI/s2879/pigeon-stretch.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Pigeon Stretch" border="0" data-original-height="2879" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgylQopUBkOHsESOJyuslQz23KCbqCdcgs13Wy1_sgtggdhnSsEhac401hBp6kuW1gTbJM4bQueSK0Rzth5k86kjkP9moZB2CuICI4WCP4LY_nm9cQmHl7fZRjuBs573wAeV38hr-REQcZgkJRGKZ0C-CRZ0MOQVcf2fMEyFvKfJuaIA-qEJo5gsAFf1oVI/w266-h400/pigeon-stretch.jpg" title="Pigeon Stretch" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Pigeon Stretch</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;"><span><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>How To Do Pigeon Stretch</b></span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Start with the Cat Pose. Place your knees directly below your hips and hands should be below your shoulders. Make sure that your toes are pointing out and your palms are kept flat on the floor.</span></li><li><span style="font-family: georgia; font-size: large;">Fold your left knee and place it between your hands. Slide your left knee till your left heel is under your right hip. Your right leg should be fully extended on the floor.</span></li><li><span style="font-family: georgia; font-size: large;">Now breath in and expand your chest and look at the ceiling.</span></li><li><span style="font-family: georgia; font-size: large;">Now breath out and lower your chest slowly and touch the floor with your head.</span></li><li><span style="font-family: georgia; font-size: large;">Hold the pose for as long as you are comfortable. Do nor hold the breath. Keep breathing in and out.</span></li><li><span style="font-family: georgia; font-size: large;">Now do it with your right leg and repeat the above steps.</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Sets And Reps</b> – 3 sets of 2 reps or as per your comfort level.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>Precautions:</b></div><div><ul><li>Pregnancy</li><li>Avoid jerky movements</li><li>Hernial pain</li><li>Breath normally</li></ul></div><div><br /></div></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">5. Butterfly Stretch To Release Tightness</span></h4><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdZbt2A_uTLcZe_gJXDsquaAog_V2xzOznhVKQ9Nz7MOC-Jv9VqflmEqBNGFAPIP_LtrA3eKplTTNly9woiEbM2kHz0WJV5cxIYgxsSqDsmSJ36D472DPvRJN5F6yDXSo2aHFNIzC_l6CnE0N9LGYIs2SUObeQEPyog4cYSzcSBHMbjl9xYtY0xrcr4Ehz/s2877/butterfly-stretch.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Butterfly Stretch" border="0" data-original-height="2877" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdZbt2A_uTLcZe_gJXDsquaAog_V2xzOznhVKQ9Nz7MOC-Jv9VqflmEqBNGFAPIP_LtrA3eKplTTNly9woiEbM2kHz0WJV5cxIYgxsSqDsmSJ36D472DPvRJN5F6yDXSo2aHFNIzC_l6CnE0N9LGYIs2SUObeQEPyog4cYSzcSBHMbjl9xYtY0xrcr4Ehz/w268-h400/butterfly-stretch.jpg" title="Butterfly Stretch" width="268" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Butterfly Stretch</span></td></tr></tbody></table><b style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></b></div><div><b style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How To Do Butterfly Stretch</span></b></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Sit on the floor with your shoulders rolled back. Keep both your legs extended in front of you. </span></li><li><span style="font-family: georgia; font-size: large;">Now bend your knees till you touch the soles together.</span></li><li><span style="font-family: georgia; font-size: large;">Hold the feet together with your palms and draw them towards your groin.</span></li><li><span style="font-family: georgia; font-size: large;">Holding time - At least 30 to 40 seconds.</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Sets And Reps</b> – 2 sets of 5 reps or as per your comfort level.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>Precautions:</b></div><div><ul><li>Do not over stretch</li><li>Avoid jerky movements</li><li>Do not perform if it pains</li></ul></div><div><br /></div></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">6. Supine Bridging</span></h4><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNCWXnwUAW-BLXAs7HTw09zBY-IIEDD_XmECRtQIfLfHr7P5oQY2KXFdv1OJ3-SmF1RKBXDoZrgNBprP123sl5s4NttsflLcWW73cUuWeorhqDWywSfUYE0PhLLt_ssLsa48tEzR2ga2iMHkPb708g4-Da4Pl2mmMA2vnfX1Aul7XboiGsCv8Y7PUf3pkU/s1280/supine-bridge.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Supine Bridge" border="0" data-original-height="853" data-original-width="1280" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNCWXnwUAW-BLXAs7HTw09zBY-IIEDD_XmECRtQIfLfHr7P5oQY2KXFdv1OJ3-SmF1RKBXDoZrgNBprP123sl5s4NttsflLcWW73cUuWeorhqDWywSfUYE0PhLLt_ssLsa48tEzR2ga2iMHkPb708g4-Da4Pl2mmMA2vnfX1Aul7XboiGsCv8Y7PUf3pkU/w400-h266/supine-bridge.jpg" title="Supine Bridge" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Supine Bridge</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;"><span><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>How To Do </b></span><span style="text-align: left;"><span style="font-family: georgia; font-size: large;"><b>Supine Bridging</b></span></span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Lie down on your back in supine position. Bend your knees and put your feet on the floor/mat. Keep your hands close to your body with palms facing down.</span></li><li><span style="font-family: georgia; font-size: large;">Push your hips up. Make sure that heels are on the floor/mat.</span></li><li><span style="font-family: georgia; font-size: large;">Holding time – 5 to 10 seconds </span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Sets And Reps</b> – 3 sets of 5 reps or as per your comfort level.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>Precautions:</b></div><div><ul><li>Avoid jerky movements</li><li>Do not perform if it pains severely</li><li>Do not hold your breath</li></ul></div><div><br /></div></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">7. Couch Stretch</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>How To Do Couch Stretch</b></span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Stand in a position so that the couch is behind you.</span></li><li><span style="font-family: georgia; font-size: large;">Put your left foot on the couch, flex your right knee, and lower your body into a lunge. Go down till your left knee touches the floor. </span></li><li><span style="font-family: georgia; font-size: large;">Make sure that your spine is straight.</span></li><li><span style="font-family: georgia; font-size: large;">Holding time – 5 to 10 seconds before coming back to starting position.</span></li><li><span style="font-family: georgia; font-size: large;">Repeat with right leg.</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Sets And Reps</b> – 3 sets of 10 reps or as per your comfort level.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>Precautions:</b></div><div><ul><li>Pregnancy</li><li>Avoid sideways movements</li><li>Do not perform if it pains</li><li>Breath normally</li></ul></div><div><br /></div></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Take Away</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A sedentary lifestyle and/or lack of physical activity are the main causative factor for tight hip flexors. Stretching of hip flexors regularly can prevent muscle stiffness, hip and low back pain. Do take short breaks. Walk around and stretch. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Frequently Asked Questions</span></h4><div><span style="font-family: georgia;"><h4 style="text-align: justify;"><span style="font-size: large;">What is tight hip flexors test?</span></h4><div style="text-align: justify;"><span style="font-size: large;">It is called Thomas Test. Lie down in supine position. Bring your one knee close to your chest. If your other leg also lifts up slightly during this movement, the test is positive. A positive test means your hip flexors are tight.</span></div><h4 style="text-align: justify;"><span style="font-size: large;">How to sit with tight hip flexors?</span></h4><div style="text-align: justify;"><span style="font-size: large;">When you are in a chair or on a desk try to keep your leg in figure of 4 position alternatively. Take short breaks in between long duration of sitting. Make a habit to stretch regularly.</span></div><h4 style="text-align: justify;"><span style="font-size: large;">How long will it take to lose tight hips flexors?</span></h4><div style="text-align: justify;"><span style="font-size: large;">It is hard to provide a definitive time frame. It is a continuous process and will take time to lose your tight hip. However, regular stretching will prevent any further injury and tightening.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Also Read:</b></span></div><div style="text-align: justify;"><span style="font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: large;"><div><div><a href="https://www.stayfitandcalm.com/2023/07/genu-valgum-knock-knees.html" target="_blank">Genu Valgum: Causes And How To Treat A Child With Knock Knees</a></div></div><div><br /></div><div><div><div><br /></div></div><div><br /></div></div><div style="font-weight: bold;"><br /></div></span></div><div style="text-align: justify;"><span style="font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: large;"><b><br /></b></span></div></span></div><div style="text-align: justify;"><br /></div>
<script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"What is tight hip flexors test?","acceptedAnswer":[{"@type":"Answer","text":"It is called Thomas Test. Lie down in supine position. Bring your one knee close to your chest. If your other leg also lifts up slightly during this movement, the test is positive. A positive test means your hip flexors are tight."}]},{"@type":"Question","name":"How to sit with tight hip flexors?","acceptedAnswer":[{"@type":"Answer","text":"When you are in a chair or on a desk try to keep your leg in figure of 4 position alternatively. Take short breaks in between long duration of sitting. Make a habit to stretch regularly."}]},{"@type":"Question","name":"How long will it take to lose tight hips flexors?","acceptedAnswer":[{"@type":"Answer","text":"It is hard to provide a definitive time frame. It is a continuous process and will take time to lose your tight hip. However, regular stretching will prevent any further injury and tightening."}]}]}</script><!--Generated by https://www.matthewwoodward.co.uk/-->Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com7tag:blogger.com,1999:blog-2345096047982283662.post-68702401906249243592023-08-10T14:19:00.009+05:302023-09-08T01:48:04.351+05:30Eye Flu Symptoms: Here Are 10 Best Tips By Doctors For Its Treatment<h2 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">What is 'Eye Flu'?</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Actually, the name of this infection is conjunctivitis, which is also known as 'Pink Eye Infection' or 'Eye Flu'. Conjunctivitis mainly occurs in African and Asian regions in <a href="https://pubmed.ncbi.nlm.nih.gov/11807959/" rel="nofollow" target="_blank">epidemic</a> proportions.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGki8qzQ8Z7Kj7R0R8t0QVg3oi2PSTgE7XDmvJVV0qgHkZZ8DA94tQ998PkCxr-vENmUK_4JZs8AhRN_kZoU0MW05bCVIN4CTxkViS_4tlvD7ff-IgrW0VBCN2KZaFbpCGdDyGCNwgstOyrwVXmkUTgn5awoO9hNYa4TtXD9_CWG7xmHjkL9G4vfuKmCua/s2877/protect-your-eyes.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Protect Your Eyes" border="0" data-original-height="2877" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGki8qzQ8Z7Kj7R0R8t0QVg3oi2PSTgE7XDmvJVV0qgHkZZ8DA94tQ998PkCxr-vENmUK_4JZs8AhRN_kZoU0MW05bCVIN4CTxkViS_4tlvD7ff-IgrW0VBCN2KZaFbpCGdDyGCNwgstOyrwVXmkUTgn5awoO9hNYa4TtXD9_CWG7xmHjkL9G4vfuKmCua/w268-h400/protect-your-eyes.jpg" title="Protect Your Eyes" width="268" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Protect Your Eyes</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are many forms of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7431717/" rel="nofollow" target="_blank">conjunctivitis</a>. Of which, Viral conjunctivitis is the most common form. Though, the frequency of Bacterial conjunctivitis is less yet, it has the second position in terms of infectious conjunctivitis. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Allergic and Toxic conjunctivitis are two other forms of conjunctivitis. Itching, mucoid discharge, chemosis, and eyelid edema are some of the symptoms of Allergic conjunctivitis. Long-term usage of eye drops with preservatives can cause toxic conjunctivitis. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are many alarming signs indicating a serious eye disease rather than a simple eye flu. Severe pain, decreased vision, and painful pupillary reaction need prime consideration in the management of suspected cases of conjunctivitis. A doctor or ophthalmologist should conduct thorough physical examination with relevant history to rule out any systemic condition which can cause damage to conjunctiva. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">Which Type Of Conjunctivitis Do You Have? </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are quite a few <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7431717/" rel="nofollow" target="_blank">categories</a> of conjunctivitis. Etiology, chronicity, severity, and extend of involvement of the surrounding tissue are some factors to classify conjunctivitis. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Basis on the etiology, conjunctivitis may be of two types infectious or non-infectious. Viral conjunctivitis and Bacterial conjunctivitis are the two forms of infectious conjunctivitis.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Non-infectious type of conjunctivitis includes Allergic and Toxin-induced conjunctivitis. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Depending upon the duration of conjunctivitis or in terms of chronicity, conjunctivitis can be acute, subacute, and chronic conjunctivitis. When the onset is rapid and duration is four weeks or less then it is called Acute conjunctivitis. Subacute and chronic conjunctivitis lasts for longer than four weeks. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Infectious Conjunctivitis:</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>1. Bacteria:</b> Staphylococcus aureus or Streptococcus pneumoniae are the two main bacteria which are responsible for most of the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124573/" rel="nofollow" target="_blank">bacterial</a> conjunctivitis. Bacterial conjunctivitis is more frequently seen in children than in adults. Direct contact with infected individuals can spread Bacterial conjunctivitis.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>2. Viruses:</b> Adenovirus, herpes simplex virus, or varicella-zoster virus are supposed to be the causative agent of Viral conjunctivitis. It is considered as one of the most common causes of infectious conjunctivitis. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Non-Infectious Conjunctivitis:</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>1. Allergies: </b>Every individual is prone to allergic reaction for some allergens. These allergens can be pollen, dust, mites or pet etc. Apart from skin rashes or respiratory allergic reactions, these allergens can also cause Allergic Conjunctivitis.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>2. Toxins or Irritants: </b>Smoke, smog, any chemical or fumes can cause Toxic Conjunctivitis by irritating the eyes. Researches indicate that long-term use of topical eye medications may be responsible for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7431717/" rel="nofollow" target="_blank">Toxic</a> conjunctivitis. These can make changes on the ocular surface resulting in dry eyes, inflammation, ocular surface fibrosis, and scarring. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">How Does Conjunctivitis Spread?</span></h3><div><ul style="text-align: left;"><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Easiest mode of Conjunctivitis spread is direct contact. Like, touching the eyes of infected individual and then touching the healthy eyes.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Droplets or contaminated objects are other mode of transmission of infection. </span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Overcrowded places, poor hygiene practices and weak immunity are certain risk factors which increase the chances of its transmission further.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It is common in our society to avoid gazing the eyes of infected person because virus spreads like this. However, it is only a myth. The virus does not spread in this manner. </span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The infection spreads directly as mentioned above or by coming in contact with the infected objects like utensils, phone, keyboard, makeup kit etc.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Another mode of transmission may be swimming at a pool.</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">Symptoms Of Eye Flu</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>•Red Eyes: </b>The inflammation may turn the eyes red, pink or bloodshot. It is usually diffuse in nature and involves the conjunctival surface as a whole. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>•Itchy Eyes: </b>Itching, rubbing and discomfort may be observed in conjunctivitis. Though itching is mainly correlated with allergic conjunctivitis however, there is one study which shows that 58% of patients with culture-positive bacterial conjunctivitis also complained of <a href="https://www.ncbi.nlm.nih.gov/books/NBK541034/" rel="nofollow" target="_blank">itchy</a> eyes.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>•Excessive Tears: </b>In healthy eyes, tears are formed to protect and lubricate eyes. However, tears are produced in excess in conjunctivitis leading to watery discharge. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>•Discharge From Eyes:</b> A sticky and yellowish and sometime purulent discharge may be seen in conjunctivitis cases. Especially when you wake up. It is typically observed in Bacterial conjunctivitis.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>•Photophobia: </b>The eyes become sensitive to light. Exposure to sunlight may cause more pain and irritation in some cases. Therefore, people tend to avoid sunlight. This is known as photophobia.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>•Grit In The Eye: </b>Gritty sensation in the eyes is another symptom which has been reported. blurred vision is seen in rare cases.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">How To Prevent 'Eye Flu'?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are many ways to prevent 'eye flu', which doctors usually recommend at home:</span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP_btl03qCOZKP9wyFtxs15cbSRmSHP4yqUgU5xcoqtcOhc8k6H9iVO2TJk-vqLlas_3nsth8mTInOMKu5D9EyPdr7HdES3D3sRP6yYTHou0Zd-EnzQ0KtyBFU1C3swFVd3fswNQnpLUSx_UI5lGHNcUOopBCL0n3L0Wu_tUtm1wkWV0n8unBjllCAYdDM/s2881/wash-your-eyes.jpg" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Wash Your Eyes Regularly" border="0" data-original-height="2881" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP_btl03qCOZKP9wyFtxs15cbSRmSHP4yqUgU5xcoqtcOhc8k6H9iVO2TJk-vqLlas_3nsth8mTInOMKu5D9EyPdr7HdES3D3sRP6yYTHou0Zd-EnzQ0KtyBFU1C3swFVd3fswNQnpLUSx_UI5lGHNcUOopBCL0n3L0Wu_tUtm1wkWV0n8unBjllCAYdDM/w266-h400/wash-your-eyes.jpg" title="Wash Your Eyes Regularly" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Wash Your Eyes Regularly</span></td></tr></tbody></table></div><div><ol style="text-align: left;"><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Avoid frequent touching or rubbing the eyes when you have eye flu.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Wash your hands frequently throughout the day.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Eyes should be washed 4 to 5 times a day with lukewarm water.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Washing eyes with rose water reduces eye infection and irritation.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If there is frequent discharge from the eyes, clean it with a clean handkerchief or tissue paper.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Avoid activities which can cause eye strain like watching TV, working on phone, tablet or computer etc. </span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Avoid public gathering. </span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Stay at home as much as possible till the infection starts to subside.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Use sun glasses because there is a fear of spreading the infection from infected person to other.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Consult the doctor before using any conjunctivitis medicine.</span></li></ol></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">Effective Treatment Options For Eye Flu</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Eye flu is painful, irritating and cause discomfort. So, the treatment of eye flu is focused more on <b>two goals</b>: </span></div><div><ol style="text-align: left;"><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">To alleviate its symptoms and </span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">To make the patient feel more comfortable. </span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Medications along with home remedies can be used for the treatment of eye flu.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Artificial tears or lubricating eye drops</b> are widely used for treatment of viral or allergic conjunctivitis. These are used to maintain the moisture of eyes and thereby reducing discomfort caused by dryness.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In case of Bacterial conjunctivitis, the doctor may prescribe an <b>antibiotic ointment or drops</b>. These should be taken as directed by physician or doctor only. Do not discontinue it before taking an opinion from your doctor even if you start feeling better. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Another treatment to reduce swelling and irritation of eyes is use of <b>Warm compresses</b>. Take a clean cloth and soak it in warm water. Wring it out completely. Now, place it over your closed eyes. Repeat it for several minutes at a time.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You can also use ice pack or <b>Cold compresses</b> in the same manner as warm compresses to reduce swelling and irritation.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">Should I Seek Medical Attention For Eye Flu?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Though eye flu is self-limiting disease yet, you should consult a doctor especially ophthalmologist if you have eye flu. Here are some points to necessitate it:</span></div><div><ul style="text-align: left;"><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Generally, eye flu may disappear on their own within a few days, however, if it is not treated correctly, it can cause serious complications.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If there is no improvement in symptoms of eye flu or the symptoms are worsening over time you should immediately seek medical attention. You never know, if these symptoms are merely due to simple eye flu or there is a more severe infection that requires prescription medication.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Get medical advice, if you have symptoms such as fever or chills. A thorough examination is required to rule out any other systemic disease.</span></li><li style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Wearing contact lenses is in trend. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6003010/" rel="nofollow" target="_blank">Contact lens</a> wearers should take extra precautions if they are suffering from eye flu. They are at higher side of the risk for developing serious complications from any type of infection in the eyes.</span></li></ul></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Conclusion</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The spread of eye flu needs to be prevented. Washing your hands regularly and avoiding frequent touch of the eyes - these are the two simple and effective hygienic measures to prevent eye flu. However, if you get infected and experience any of the symptoms mentioned above, please seek effective medical treatment immediately. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Regular eye checkup is must for overall eye health. Regular eye check-ups can help in detection of any potential disease or problem in advance. Contact lens wearers or individuals who use glasses, should follow proper hygiene practices when handling them.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Also Read:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><a href="https://www.stayfitandcalm.com/2023/07/how-to-control-uric-acid.html" target="_blank"><span style="font-family: georgia; font-size: large;">10 Best Ways Suggested By Experts To Control Uric Acid</span></a></div><div><br /></div></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com9tag:blogger.com,1999:blog-2345096047982283662.post-50433925170913724392023-07-31T09:57:00.010+05:302023-09-08T01:50:57.073+05:30Genu Valgum: Causes And How To Treat A Child With Knock Knees<h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">What Is Genu Valgum (Knock Knees)?</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcK0Ini4F-H81hjJ65CjH_5awAFwPaobgB_5HL1G_4ei4NiGheHVA0vNmh8oFFeOd6Hg6fM2QKjisc64Nuadw0VLzf7ODGuKtLa8e6-rh_q3O1YtXgyKUm4y_NCI4MEqYnqUgX3KtdHJBl1Y2iGHYmzt9RVPXBtS72LDM3onibX5MxFtsjTjWGI1TZFoZg/s2868/knock-knees.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Genu Valgum (Knock Knees)" border="0" data-original-height="2868" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcK0Ini4F-H81hjJ65CjH_5awAFwPaobgB_5HL1G_4ei4NiGheHVA0vNmh8oFFeOd6Hg6fM2QKjisc64Nuadw0VLzf7ODGuKtLa8e6-rh_q3O1YtXgyKUm4y_NCI4MEqYnqUgX3KtdHJBl1Y2iGHYmzt9RVPXBtS72LDM3onibX5MxFtsjTjWGI1TZFoZg/w268-h400/knock-knees.jpg" title="Genu Valgum (Knock Knees)" width="268" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Genu Valgum (Knock Knees)</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">Knee joint is a quite complex joint consisting of bones, menisci, capsule and ligaments. It is one of the major and important joints in the human body. It involves the shin bone (tibia) and the proximal end of the thigh bone (femur). </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Genu valgum is one of the coronal plane anomalies of the lower limbs It is also known as knocked knees. The most common reason for genu valgum is idiopathy. The cases of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9936331/" rel="nofollow" target="_blank">Genu valgum</a> are frequently reported in third-world and developing nations. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Typically, the knees in genu valgum (knock knee) are bowed toward the body's midline and come into contact with each other when the legs are straightened out or in weight bearing position. Flat feet and occasional medial foot and knee pain come first before the development of knock knee. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">By age 2, children begin to develop <a href="https://www.ncbi.nlm.nih.gov/books/NBK559244/" rel="nofollow" target="_blank">physiologic</a> genu valgum, which becomes most noticeable between the ages of 3 and 4. By the age of seven, it typically stables to a slight valgus position. Only a little or no change is expected in the adolescent age group. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A person may require formal treatment if genu valgum develops later in life or does not resolve on its own.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In majority of the cases, it is not possible to prevent genu valgum. However, if the underlying condition is timely identified and treated, it may be possible to prevent knock-knee.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Treatment options such as pain reduction, stretching and strengthening exercise may be helpful to ease some of the symptoms.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Causes</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There isn't generally an apparent reason for genu valgum, yet there are a few possible causes, including metabolic bone issues and hereditary problems. However, the majority of genu valgum cases are not harmful.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289162/" rel="nofollow" target="_blank">Risk factors</a> for genu valgum include:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Physiological </span></li><li><span style="font-family: georgia; font-size: large;">Congenital </span></li><li><span style="font-family: georgia; font-size: large;">Iliotibial band contracture</span></li><li><span style="font-family: georgia; font-size: large;">Traumatic injury</span></li><li><span style="font-family: georgia; font-size: large;">Knee Infection </span></li><li><span style="font-family: georgia; font-size: large;">Rheumatoid Arthritis of knee </span></li><li><span style="font-family: georgia; font-size: large;">Bone dysplasia </span></li><li><span style="font-family: georgia; font-size: large;">Osteogenesis imperfecta</span></li><li><span style="font-family: georgia; font-size: large;">Metabolic bone disease</span></li><li><span style="font-family: georgia; font-size: large;">Obesity</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Symptoms</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht0ugt54hwLudjkbGlg7_AtjF9CH3-zFsFKBli-BKASWU0ALGlk6f8ATh7u8n6B1-TNmBp8eEpi09JGCLFuRKfGRNjmngoS_BLAb-iHjxKlsG9xOwmzLcIwQoJhXAtFBpEafsKHtgeXfxAFkdLqCfPmH6O0QdqaJ7Wp5w7cR7XMW2iYXKLrycYsZEi3-eR/s2880/symptoms.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Watch out for these symptoms" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht0ugt54hwLudjkbGlg7_AtjF9CH3-zFsFKBli-BKASWU0ALGlk6f8ATh7u8n6B1-TNmBp8eEpi09JGCLFuRKfGRNjmngoS_BLAb-iHjxKlsG9xOwmzLcIwQoJhXAtFBpEafsKHtgeXfxAFkdLqCfPmH6O0QdqaJ7Wp5w7cR7XMW2iYXKLrycYsZEi3-eR/w266-h400/symptoms.jpg" title="Watch out for these symptoms" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Watch out for these symptoms</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">Typically, genu valgum up to 7 years of age is considered as physiologic and not pathologic. It should subside by this age. However, problem arises when child reaches to adolescent or the child’s age is over 8 years of age and there is still moderate to severe knock-knees. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There may be pain in the thigh and/or calf along with easy fatigability. Genu valgum is a cosmetic deformity that can also impact <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9936331/" rel="nofollow" target="_blank">gait</a>. The patient exhibits rubbing of knees together, feet are apart and one leg swings around the other during walking running or jogging. This not only appears as a limping gait but also creates a problem with balance.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Malalignment of knee joint and an increased Q angle of the quadriceps extensor mechanism may cause lateral <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289162/" rel="nofollow" target="_blank">subluxation</a> of patella. Therefore, instability and altered biomechanics of the patellofemural joint may also be seen. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Genu valgum also leads to early and rapid progression to osteoarthritis. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Diagnosis</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A physical examination, during which a doctor examines the patient and collects a comprehensive medical history, typically marks the beginning of a diagnosis. The doctor will examine the child's leg growth pattern if the patient with symptoms is young.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A doctor will probably ask the patient to describe the location, severity, and frequency of their pain if it is present. Knee alignment when standing, gait pattern and leg length discrepancy is also taken in to consideration.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Genu valgum also cause irregular weight distribution. Hence, uneven wear patterns on the soles of a person’s shoe should also be observed as well. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9124997/" rel="nofollow" target="_blank">Radiological</a> studies including X-ray, MRI or CT scan can also be obtained to examine the structure of joint and bone.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Other medical examinations should be done to determine whether there is an underlying cause of Genu valgum or not.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Treatment Options </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Treatment for genu valgum depends on the underlying cause along with severity of the condition.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Below are some suggestive treatment options which may be adapted by healthcare provider: </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Observation</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Physiological varus or valgus is not considered as a true deformity. It is only a variation of knee alignment and usually corrects spontaneously. Therefore, careful <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9124997/" rel="nofollow" target="_blank">observation</a> and reassurance are the first treatment option.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">To keep an eye on the deformity, these patients should have a clinical exam every three to six months. Radiologic studies like X-rays should be repeated regularly if worsening of clinical condition is suspected. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Data suggest that in patients with physiologic Genu valgum use of shoe wedges or bracing is not effective. It is poorly tolerated as well as unnecessary in cases of physiological deviation. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Medications and supplements</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">We have observed above that trauma, infection and dysplasia etc can also lead to development of Genu valgum. In these cases of pathological Genu valgum, the treatment of underlying disease is needed to correct the leg alignment. Doctors will use various medications and supplements as part of the treatment plan.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. Regular exercise</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Regular exercise may help in strengthening of knee muscles. Strengthening of hip and knee muscles can improve posture and balance in people with knock-knee. Butterfly flutters, wall squats, side lunges and other low intensity exercises should be encouraged to strengthen lower limb muscles. Cycling will also benefit the patient with Genu valgum.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Running, jogging, volleyball, basketball, soccer and other form of strenuous exercise should be avoided. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Weight loss</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Obesity and overweight can be a contributing factor in Genu valgum. The condition of Genu valgum can be worsen due to excessive weight along with angular deformity.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Life style and diet modification along with regular exercise should be encouraged to control and reduce body weight.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Orthotics</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Orthotics are shoe inserts that help a person improve their gait—the way their foot strikes the ground when they walk or run—by adjusting how they walk and run. Orthotics becomes useful for individuals who exhibit leg length discrepancy. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are mixed results when it comes use an orthotics to control or correct genu valgum. However, data suggest that Knee Ankle Foot Orthosis (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289162/" rel="nofollow" target="_blank">KAFO</a>) can be used to support the knee ligaments. Orthotics are used to prevent overstretching and mostly recommended in pathologic genu valgum. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Surgery</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Surgery is the last option for the treatment in cases of Genu valgum. It is recommended only in cases of severe Genu valgum. Surgery can also be opted for patients where conservative treatment such as exercise, stretching, and weight are not providing any improvement or unable to relieve pain.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Hemiepiphysiodesis and Osteotomyare the two <a href="https://www.ncbi.nlm.nih.gov/books/NBK559244/" rel="nofollow" target="_blank">surgical</a> treatment strategies for coronal angular deformities around in growing children.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Typically, angular deformities are corrected through guided growth with hemiepiphysiodesis. Genu valgum is also treated with osteotomies on the distal femur. An average shutting wedge osteotomy or a horizontal opening wedge osteotomy can be performed when the distortion is primarily about the distal femur (most common).</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A knee replacement may be suggested by a doctor in rare instances. The genu valgum will be resolved in this instance by an artificial knee that is properly aligned. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Conclusion</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Angular deformities like Genu valgum of the lower extremities are seen in children till the age of 3-4 years. This should subside spontaneously or stable till the age of 7 years. These conditions usually cause parents great concern. In most cases, these deformities are normal changes in a child's growth and development. Therefore, the only treatment is to monitor and reassure the parents. The majority of pathologic causes require proper treatment from an orthopedic surgeon, despite the benign nature of the physiologic or exaggerated physiologic genu varum and genu valgum.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;"><b>Frequently Asked Questions</b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>How do you fix genu valgum?</b></div><div><b><br /></b></div><div>Genu valgum is malalignment of knee joint. This can also lead to decrease stability also. Therefore, after careful assessment of knee joint and gait, doctor, physiotherapist or occupational therapist will suggest you some exercise. These exercises may include strengthening and stretching of knee, hip and back muscles. Surgery may also be considered if required.</div><div><br /></div><div><b>Do knock knees cause hip problems?</b></div><div><b><br /></b></div><div>Angular deformity at knee like Knock knees or Genu valgum may create leg length differences. This leg length discrepancy will result in uneven weight distribution while standing or walking. Therefore, leg length discrepancy may also cause hip and back pain.</div><div><br /></div><div><b>What can worsen knock knees?</b></div><div><b><br /></b></div><div>Genu valgum should be subsided by the age of 8 or before adolescence. However, in case of obese or overweight children and children with flat feet knock knees may worsen. </div><div><br /></div><div><br /></div></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Also Read:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2023/07/how-to-control-uric-acid.html" target="_blank"><br /></a></span></div><div style="text-align: justify;"><div><div><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2022/10/what-causes-plantar-fasciitis-and-how.html" target="_blank">Having Plantar Fasciitis? Here Is How To Treat It Effectively!!</a></span></div></div><div><br /></div><div><br /></div></div><div style="text-align: justify;"><br /></div>
<script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"How do you fix genu valgum?","acceptedAnswer":[{"@type":"Answer","text":"Genu valgum is malalignment of knee joint. This can also lead to decrease stability also. Therefore, after careful assessment of knee joint and gait, doctor, physiotherapist or occupational therapist will suggest you some exercise. These exercises may include strengthening and stretching of knee, hip and back muscles. Surgery may also be considered if required."}]},{"@type":"Question","name":"Do knock knees cause hip problems?","acceptedAnswer":[{"@type":"Answer","text":"Angular deformity at knee like Knock knees or Genu valgum may create leg length differences. This leg length discrepancy will result in uneven weight distribution while standing or walking. Therefore, leg length discrepancy may also cause hip and back pain."}]},{"@type":"Question","name":"What can worsen knock knees?","acceptedAnswer":[{"@type":"Answer","text":"Genu valgum should be subsided by the age of 8 or before adolescence. However, in case of obese or overweight children and children with flat feet knock knees may worsen. "}]}]}</script><!--Generated by https://www.matthewwoodward.co.uk/-->Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com4tag:blogger.com,1999:blog-2345096047982283662.post-69189651563036031422023-07-20T12:39:00.004+05:302023-09-30T11:59:00.785+05:30Best Diet Tips By Experts How To Reduce Uric Acid<h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Uric Acid And Hyperuricemia</span></h2><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkuoIWyROK5cZ3j882JUQMIUdyK1Q7UJxHtWS2lEUr9qFB2GTnBEcogQtbKPc7JCCAOEqtqn0n4iU_guUYAmnIo8FON_NyU6Cg-2MS2kQC4ZOhWza_jMZ9R-1UoAfDS5DAXCuLGS2VLeI5djKlliEG4-qZzLj01FUk4zQdKAC1LJIJZzaPhedeglurJVmd/s1920/joint-pain-uric-acid-accumulation.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Joint Pain Duet To Uric Acid Accumulation" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkuoIWyROK5cZ3j882JUQMIUdyK1Q7UJxHtWS2lEUr9qFB2GTnBEcogQtbKPc7JCCAOEqtqn0n4iU_guUYAmnIo8FON_NyU6Cg-2MS2kQC4ZOhWza_jMZ9R-1UoAfDS5DAXCuLGS2VLeI5djKlliEG4-qZzLj01FUk4zQdKAC1LJIJZzaPhedeglurJVmd/w400-h266/joint-pain-uric-acid-accumulation.jpg" title="Joint Pain Duet To Uric Acid Accumulation" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Joint Pain Due To Uric Acid Accumulation</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">The quantity of every chemical in the body is fixed in a defined normal range. One of these chemicals is uric acid. It is mainly synthesised in the body during the metabolism of purine.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">But we also get a small part of it from our food like alcohol and fructose drinks. In addition to the liver and intestines, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722549/" rel="nofollow" target="_blank">uric acid</a> is also synthesized in other tissues, such as muscle, kidney, and vascular endothelium.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Most of its quantity is removed from the body by the kidney.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Too much uric acid can lead to a host of problems, including high blood pressure, joint pain, movement problems, and swelling. Gout is one of the oldest known diseases caused by hyperuricemia and uric acid crystal deposition, presenting as inflammatory arthritis with an acute onset and subsequent long-term duration.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Increased uric acid is also called hyperuricemia. Gout and nephrolithiasis are the main complications of Hyperuricemia. Hyperuricemia is also seen in diseases such as metabolic syndrome, diabetes mellitus, heart disease, and chronic renal disease. Therefore, high serum uric acid is used as an indicator of these diseases. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are many reasons for increasing uric acid in the body. In some people, uric acid increases due to wrong eating habits, while in some people it is genetic. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It can also be increased by eating a variety of foods such as red meat, seafood, pulses, kidney beans, paneer and rice. Staying empty stomach for a long time can also be a reason for increasing uric acid. Apart from this, uric acid can also increase in diabetic patients. Obesity and stress are also the reason for increasing uric acid.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Symptoms Of High Uric Acid</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Pain in the joints, difficulty in getting up and sitting, swelling of the fingers, complaints of lumps in the joints, besides stinging pain in the feet and fingers of the hands, which sometimes becomes unbearable. In this the person gets tired quickly. So do not ignore these symptoms. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Lastly, a blood test is done to detect uric acid in the body.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Foods That Can Lower Uric Acid</span></h3><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Drinking More Water</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Keep your body hydrated as much as possible so that you can easily remove it from your body, for this you should keep drinking water in a while.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. DASH Diet</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlGp6gDQGdy5nb3QbWB7mClvvWXZ2sNhp7A9A_bDjTJet3H4xVyy87JYS6Sxz4NrlU3Ewp6AyLp5USO7hfbFgTbtNdXudpkRC5IxcrwqoWv_9ik3yFIHvlUD4GnWCi9RJTflvifMZklnl-rgm2dkPKcHlFvKgluRwDWyUqzQ6hszuQELCVb0pZcOPbzXib/s2880/healthy-diet-to-reduce-uric-acid.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Healthy Diet To Reduce Uric Acid" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlGp6gDQGdy5nb3QbWB7mClvvWXZ2sNhp7A9A_bDjTJet3H4xVyy87JYS6Sxz4NrlU3Ewp6AyLp5USO7hfbFgTbtNdXudpkRC5IxcrwqoWv_9ik3yFIHvlUD4GnWCi9RJTflvifMZklnl-rgm2dkPKcHlFvKgluRwDWyUqzQ6hszuQELCVb0pZcOPbzXib/w266-h400/healthy-diet-to-reduce-uric-acid.jpg" title="Healthy Diet To Reduce Uric Acid" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Healthy Diet To Reduce Uric Acid</span></td></tr></tbody></table>The DASH diet is known to be very effective for the management of high blood pressure. These include fruits, vegetables, nuts, low-fat and non-fat dairy, low-fat meat, fish, poultry, as well as limited amounts of red meat, sweets, sugary drinks, saturated fat, total fat and cholesterol.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. Mediterranean Diet</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In the Mediterranean diet, you consume mostly vegetable proteins, whole grains, fish, monounsaturated fats (eg, olive oil). In addition, moderate alcohol consumption and red meat and refined grains can also be taken in moderation.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Coffee</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Scientists believe that coffee lowers serum uric acid levels. There are many ways such as its anti-oxidants phenol chlorogenic acid, which increases insulin sensitivity. This promotes urate excretion by the kidneys. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119792/" rel="nofollow" target="_blank">Caffeine</a> itself may be a competitive inhibitor of enzyme Xanthine oxidase and obstructs purine metabolism.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Milk</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It is believed that dairy products increase level of uric acid in the body. However, casein, lactoalbumin, and orotic acid found in milk exerts uricosuric urate-lowering effect. Moreover, it does not overload with purine like other animal protein sources do. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You can drink soy or almond milk in place of milk that is rich in protein, as well as soy chunks in place of cheese and more. This does not mean that we are suggesting you to take less protein, but if the level of uric acid in your body is increasing, then use dairy products with low fat. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Research has also shown due to its <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119792/" rel="nofollow" target="_blank">anti-inflammatory</a> effects skimmed milk powder derivatives is good for patients with pre-existing gout.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Add More Fiber To Your Diet</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Studies have demonstrated that the intake of dietary fiber is negatively associated with the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9219223/" rel="nofollow" target="_blank">hyperuricemia</a>.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">7. Boost Vitamin C Intake</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Vitamin C has recognized <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8678356/" rel="nofollow" target="_blank">uricosuric</a> properties. There are researches with mixed results. it may be due to the population selection. However, due to its uricosuric properties the diet rich in vitamin C is recommended by experts. High vitamin C intake is believed to be protective against the development of gout.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Citrus fruits like oranges, kiwi and lemon etc, Bell peppers, Strawberries and Tomatoes are main source of vitamin C. In addition, we also get vitamin C from some vegetables such as broccoli, brussels sprouts, cabbage, cauliflower and white potatoes.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">8. Eat Cherries</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4119792/" rel="nofollow" target="_blank">Cherries</a> and cherry extract are advised due to their antioxidant and urate-lowering properties. They have been selected as a potential treatment for gout. However, epidemiological evidence of the relationship between cherry consumption and gout is limited. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Which Food Can Increase Uric Acid In Body?</span></h3><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Foods Rich In Purines</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you are thinking of Purine-free diets to lower your uric acid level, let me tell you that it does not exist. But purine content may very among foods. you can consider avoiding foods which are rich in purines such as red meat, seafood, organ meats and certain types of beans and refined carbohydrates and vegetables such as asparagus, peas </span><span style="font-family: georgia; font-size: large;">and mushrooms.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Fructose-Rich Foods</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">According to a research, consuming fructose-rich foods doubles your risk of arthritis, so avoid consuming fructose-rich foods as much as possible. Sugar-sweetened beverages (SSB), ketchup, various sauces, protein and energy bars and drinks, sweet breads, dairy products, and other formulated food products are good source of fructose. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Studies suggest that despite fruits are sources of fructose, but they do not increase the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6722549/" rel="nofollow" target="_blank">risk for gout</a>. The reasons for this is amount of fructose in an individual fruit is limited and slow fructose absorption or partially block the fructose metabolic effect due to the presence of other nutrients in the fruit (such as fiber, vitamin C, and many important secondary metabolites).</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. Alcohol Intake</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Alcohol has long been anecdotally associated with gout, with well-established links to hyperuricemia, though data regarding specific types of alcohol remain mixed. Do not consume alcohol, because it dehydrates your body. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">All types of alcoholic <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8678356/" rel="nofollow" target="_blank">beverages</a>, including beer, hard liquor, and wine, are associated with increased risk of flares.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Conclusion</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are limited studies regarding the impact of diet on hyperuricemia and gout on people without gout. So, it can not be concluded that diet alone can reduce the uric acid level. The dietary approach should be considered only as adjunctive measures with medications to lower your uric acid level </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Healthy dietary habits also reduce the risk of obesity, diabetes and hypertension. Although, the Mediterranean, DASH diets and other dietary approach for weight loss can all lower serum urate levels, yet their impact is little as compared to a typical urate-lowering drug. In addition to this, studies have also shown that long-term adoption of a low-purine dietary approach is very challenging and almost non sustainable for patients with gout. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Therefore, undoubtedly healthy diet and exercise along with other healthy lifestyle changes can help to improve gout and other complications caused by high uric acid levels but they should not be considered as a replacement of necessary medical treatment.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><u><i><b>You have to take all medications prescribed by your doctor. </b></i></u></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">This article only provides information what should be considered as good and bad diet in high uric acid levels. But it is highly recommended to talk to your doctor/physician/nutritionist for help in making the best diet plan for you.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Also Read:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2023/09/benefits-of-eating-almonds.html" target="_blank">Nutritional Facts And 8 Health Benefits To Eat More Almonds</a></span></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com0tag:blogger.com,1999:blog-2345096047982283662.post-77299084820953070922023-07-10T14:03:00.002+05:302023-09-07T01:58:13.528+05:3010 Best Ways Suggested By Experts To Control Uric Acid<h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">What is Uric Acid</span></h2><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwHDuJH2UuMCtkET2swXtu2UfxA-KSCITajf8gni_yoh36bDa4V-5mB3oXRX0dCm6H7shwIodrHUVlBmrm24TXPhrcxDTYV48hsiGZpOtfJXPOG-j3fe32uPnNIh1iUAYTDKHudYSU4notw9W2uLjhCOm6iIV6XHo7ahyp2RhtuRkKf0Sf9MfjWPvsEz0w/s1920/know-about-uric-acid.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Know About Uric Acid" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwHDuJH2UuMCtkET2swXtu2UfxA-KSCITajf8gni_yoh36bDa4V-5mB3oXRX0dCm6H7shwIodrHUVlBmrm24TXPhrcxDTYV48hsiGZpOtfJXPOG-j3fe32uPnNIh1iUAYTDKHudYSU4notw9W2uLjhCOm6iIV6XHo7ahyp2RhtuRkKf0Sf9MfjWPvsEz0w/w400-h266/know-about-uric-acid.jpg" title="Know About Uric Acid" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Know About Uric Acid</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">Uric acid is a by-product of our body which is excreted by kidneys. It is generated during the metabolism process of the body, specially from break down of purine. If someone's kidney function is not normal, then uric acid cannot be completely excreted and its level starts increasing in the body. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If the kidneys are functioning well but there is more uric acid generation in the body than the capacity of the kidneys, the level of uric acid may increase. It can be due to metabolic disorder or consumption of high purine diet.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">All vital organs of the body such as heart, lungs, brain and kidneys work their different functions. In this, kidneys perform the most important role in the body, they filter out many chemicals, minerals and waste materials generated in the body and remove them through urine. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Increased amount of uric acid in the body is scientifically called hyperuricemia. Hyperuricemia may lead to formation of uric acid crystals or urate. The accumulation of these crystals can cause gouty arthritis and/or kidney stones. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Due to rapidly changing day-to-day activities and diet, the level of uric acid in the body increases. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">How Uric Acid Is Produced In The Body</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In the language of organic chemistry, uric acid is a heterocyclic organic compound. Its molecular formula is C5H4N4O3 (7, 9-dihydro-1H-purine-2, 6, 8(3H)-trione) with molecular weight of 168 Daltons. There are many enzymes which are involved in the metabolism of purine in humans.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">These enzymes help in the conversion of adenine and guanine which are the components of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3247913/" rel="nofollow" target="_blank">purine</a> nucleic acids to uric acid. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are two main sources of purines in the body: food and dead cells. Most of the uric acid is excreted in urination and bowel movements. Uric acid reaches the kidneys through the blood, the kidneys balance it according to the needs of the body and removes excess acid through urine. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">What Should Be The Normal Amount Of Uric Acid In The Blood?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_3Mt86XTbFyFyjKTd2UnDybsRliEmXnJqXbFotGYByZEjoqmWrEB_wcdW_YcFqaeBpwtXQ5l5gWrSU6rlascZMc_SVhYBhZ9wXGPcvldtAYb-CUYuGUFWWhIZCs0rkLkDoGDJI_1lvNETZkR6dM51ALhS1NRUJmsDyxLfin93w1qGOAhZVnYlEY3oEGoP/s2880/uric-acid-test.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Uric Acid Test" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_3Mt86XTbFyFyjKTd2UnDybsRliEmXnJqXbFotGYByZEjoqmWrEB_wcdW_YcFqaeBpwtXQ5l5gWrSU6rlascZMc_SVhYBhZ9wXGPcvldtAYb-CUYuGUFWWhIZCs0rkLkDoGDJI_1lvNETZkR6dM51ALhS1NRUJmsDyxLfin93w1qGOAhZVnYlEY3oEGoP/w266-h400/uric-acid-test.jpg" title="Uric Acid Test" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Uric Acid Test</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Hemolysis, rhabdomyolysis, and tumor lysis can lead to elevated <a href="https://www.ncbi.nlm.nih.gov/books/NBK459218/" rel="nofollow" target="_blank">level of uric</a> acid in the body. Apart from the result of increased production of uric acid due to above conditions, decreased excretion of uric acid due to renal insufficiency and metabolic acidosis can also cause an increase in uric acid level. In addition, it can be a combination of both processes (increased production and decreased excretion). </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">To detect uric acid in the blood, doctor may ask the patient for a blood test, through which it is known what the level of uric acid in the patient's blood is. This test is very simple, its report comes soon. In this test, uric acid is measured in milligrams (mg) and blood in deciliter (dL). </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"> </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3247913/" rel="nofollow" target="_blank">normal</a> uric acid standards of women and men are different, in general, as mentioned below: </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1.<span style="white-space: pre;"> </span>For women, it is 1.5 to 6.0 mg/dL.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2.<span style="white-space: pre;"> </span>For men, it is 2.5 to 7.0 mg/dL. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Age and <a href="https://pubmed.ncbi.nlm.nih.gov/21250116/" rel="nofollow" target="_blank">gender</a> have an impact on uric acid levels. Both males and females have an average serum uric acid level of 3.6 mg/dl prior to puberty. Urinary acid levels can fluctuate briefly for a number of other reasons, including exercise, diet, drugs, and dehydration. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">What Are The Causes Of Increased Uric Acid (Hyperuricemia) Levels?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are many <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3359272/" rel="nofollow" target="_blank">reasons</a> which can affect the level of Uric acid. For example diet, obesity, and Metabolic Syndrome. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Most of the blood uric acid levels increase when more purine is made in the body or more purine is taken through food, apart from this, the level of uric acid also increases due to reduced kidney function. Sometimes both situations happen together. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some of the reasons for increasing uric acid are as follows:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">The patient is overweight or obese</span></li><li><span style="font-family: georgia; font-size: large;">Taking diuretics</span></li><li><span style="font-family: georgia; font-size: large;">Intake of foods rich in purines (include organ meats (especially the liver and the kidneys), anchovies, legumes, sardines, yeast and beer.</span></li><li><span style="font-family: georgia; font-size: large;">Consuming foods with more fructose </span></li><li><span style="font-family: georgia; font-size: large;">Alcohol consumption</span></li><li><span style="font-family: georgia; font-size: large;">Genetic problems </span></li><li><span style="font-family: georgia; font-size: large;">Hypothyroidism</span></li><li><span style="font-family: georgia; font-size: large;">Decreased kidney function or kidney failure</span></li><li><span style="font-family: georgia; font-size: large;">Treatments such as chemotherapy that increase dead cells in the body.</span></li><li><span style="font-family: georgia; font-size: large;">In diseases like cancer, uric acid increases due to the growth of cells in the body.</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">What Happens If The Level Of Uric Acid In The Blood Is Increased?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If the level of uric acid in the patient's blood is found to be higher than the above standards, then many problems can occur. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some are listed below:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3359272/" rel="nofollow" target="_blank">Gouty</a> arthritis</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">With the increase in the level of uric acid in the blood, its crystals are formed in the body and they affect the joints of the body such as hands and toes and take the form of a disease like gout. It affects 1-2% of adults in developed countries and is considered an independent risk factor for cardiovascular disease. Uric acid values higher than 7.0 mg/dl is a risk factor for the development of gout. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Renal calculi</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Apart from this, the patient may have kidney disease such as kidney stones etc. due to increased levels of uric acid.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"> </span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Metabolic Syndrome</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Meta-analysis has recently shown that uric acid elevation is related to an increase in (coronary artery disease) infarction and mortality events, and epidemiological studies showed that uric acid is an independent risk factor for cardiovascular diseases, particularly in hypertensive and diabetic individuals. It is also speculated that uric acid is one of the determinants of the metabolic syndrome.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are some symptoms that you can identify by looking at that uric acid is increasing - </span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Pain in the joints. </span></li><li><span style="font-family: georgia; font-size: large;">Difficulty in getting up and sitting. </span></li><li><span style="font-family: georgia; font-size: large;">Swelling in the fingers</span></li><li><span style="font-family: georgia; font-size: large;">Complaints of lumps in the joints</span></li><li><span style="font-family: georgia; font-size: large;">Apart from this, there is pricking pain in the fingers of the feet and hands which becomes unbearable at times. </span></li><li><span style="font-family: georgia; font-size: large;">Tiredness</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you ever see any of these symptoms, contact the doctor.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">How To <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125106/" rel="nofollow" target="_blank">Control</a> Uric Acid</span></h3><div><span style="font-family: georgia;"><div style="text-align: justify;"><ol><li><span style="font-size: large;">An overweight or obese person should focus on to reduce weight on priority . It can be done by diet modification and exercises. Studies show that gradual weight reduction is more effective than drastic weight loss. Drastic weight loss may cause ketosis leading to increase in uric acid levels. </span></li><li><span style="font-size: large;">Reduce the intake of foods that are high in purines, such as meat, seafood, etc. produce more uric acid after digestion.</span></li><li><span style="font-size: large;">Avoid foods and beverages which are rich in sugar content. Refined or processed food also contains high amounts of sugar. </span></li><li><span style="font-size: large;">Fructose and glucose are found in drinks, sodas and even fresh fruit juices. Fructose absorbs faster than other sugars. The faster it absorbs, the faster it increases blood-sugar levels and uric acid.</span></li><li><span style="font-size: large;">Consume dairy products such as milk, milk fat and enriched skim milk in your diet. Although, exact mechanism is not known, yet dairy products are found to be beneficial in reducing uric acid levels. </span></li><li><span style="font-size: large;">Cherries are supposed to have anti-inflammatory and antioxidants properties. Due to these properties, they are considered beneficial in reducing uric acid levels. </span></li><li><span style="font-size: large;">High fiber content in your diet can help to get rid of uric acid. Researchers believe that increased fiber intake probably inhibits purine or adenine absorption in the body. Fiber also controls blood-sugar levels. Apart from this, fiber is found in plenty in fibrous vegetables.</span></li><li><span style="font-size: large;">Drink plenty of water. Drinking plenty of water removes uric acid from the kidneys rapidly. You can also put water reminders in your phone. </span></li><li><span style="font-size: large;">Researchers found that there is a link between stress and high uric acid level. In a study when diazepam was administered to reduce stress, the uric acid level was also suppressed. </span></li><li><span style="font-size: large;">Good sleep is also important as sleep promotes healing and recovery. Make your bedtime and waking time and follow it religiously.</span></li></ol></div><div style="text-align: justify;"><span style="font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-size: large;"><b>Also Read:</b></span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><div><a href="https://www.stayfitandcalm.com/2023/06/Change-Lifestyle-Avoid-Diseases.html" target="_blank"><span style="font-size: large;">Lifestyle Changes: 7 Best Tips To Avoid The Risk Of Deadly Diseases</span></a></div><div><br /></div><div><div></div><div><span style="font-size: large;"><br /></span></div></div><div style="font-size: xx-large;"><br /></div></div></span></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com4tag:blogger.com,1999:blog-2345096047982283662.post-90393440972723345662023-06-30T11:46:00.004+05:302023-09-07T02:00:41.218+05:3010 Vitamin C Rich Foods You Need To Add In Your Daily Diet<h1 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Vitamin C</span></h1><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2rCYGIdL28FMSdIrQRfCuJz8fdECch6Tj26dAAgOkH5qvzudqXw_16u0HU1EPniKyxoMWoyVI0eoW2ifk2eyyjOErPfVLuGXZogBKdOV6tNUEiP1Nv4aDdDeKCyByAbFrksSMHOS8fC3CNjHHMndZhvLs1yQk6CLsHedElMbbHmZQWBwPiee0YoMC2Yj4/s1920/Eat-Healthy-Stay-Healthy.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Eat Healthy Stay Healthy" border="0" data-original-height="1259" data-original-width="1920" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2rCYGIdL28FMSdIrQRfCuJz8fdECch6Tj26dAAgOkH5qvzudqXw_16u0HU1EPniKyxoMWoyVI0eoW2ifk2eyyjOErPfVLuGXZogBKdOV6tNUEiP1Nv4aDdDeKCyByAbFrksSMHOS8fC3CNjHHMndZhvLs1yQk6CLsHedElMbbHmZQWBwPiee0YoMC2Yj4/w400-h263/Eat-Healthy-Stay-Healthy.jpg" title="Eat Healthy Stay Healthy" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Eat Healthy Stay Healthy</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Water-soluble vitamin C, also known as L-ascorbic acid, is an essential part of the diet. Vitamin C is responsible to perform many important functions in the body. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In particular, it plays a crucial role in boosting immunity, preventing infection and fighting disease. Vitamin C cannot be stored in the human body and must therefore be supplied daily through food.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It breaks down in water and the excess is excreted in the urine. So, humans have to get it from other sources. Vitamin C can be obtained in the form of dietary supplements or from many fresh vegetables and fruits. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">People can meet their daily needs if they eat a varied and healthy diet. According to many researchers, eating foods rich in vitamin C is essential for maintaining a healthy body.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">What Is The Role Of Vitamin C In Our Body</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The body needs vitamin C for many physiological <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/" rel="nofollow" target="_blank">functions</a>.</span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Facilitates the hydroxylation of glycine, proline, lysine, carnitine and catecholamines as well as the synthesis and metabolism of tyrosine, folic acid and tryptophan.</span></li><li><span style="font-family: georgia; font-size: large;">Lowers blood cholesterol levels as it facilitates the conversion of cholesterol into bile acids. The transition from iron state to iron state also increases iron absorption in the digestive tract.</span></li><li><span style="font-family: georgia; font-size: large;">Protects the body from various harmful effects of free radicals, pollutants and toxins as it is an antioxidant. </span></li><li><span style="font-family: georgia; font-size: large;">Vitamin C is widely used to treat and prevent myriad problems such as diabetes, atherosclerosis, colds, falls, glaucoma, macular degeneration, stroke, heart disease, malignancy, etc. </span></li><li><span style="font-family: georgia; font-size: large;">Vitamin C is said to boost immunity by affecting various components of the immune system.</span></li><li><span style="font-family: georgia; font-size: large;">Vitamin C accelerates wound healing.</span></li></ul></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h3><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">Recommended Dose Of Vitamin C</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It is assumed that the human body contains around 1.5 grams of vitamin C, i.e. around 20 milligrams per kilogram. Due to the fact that its daily need is influenced by many factors, including physiological conditions, stress and disease, estimating daily human needs is difficult, if not impossible. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918462/" rel="nofollow" target="_blank">recommendations</a> are between 40 and 120 mg per day depending on the country. An additional 5-10 mg is recommended for pregnant women (25 mg for lactating women). </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A daily dose of about 10 mg is sufficient to prevent scurvy in the general population.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">What Happens In Vitamin C Deficiency</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3783921/" rel="nofollow" target="_blank">Deficiency</a> of this vitamin is often associated with weakness, disease, bleeding gums, scurvy, impaired wound healing, hemorrhage, muscle wasting, atherosclerotic plaques, and neurotic disorders.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Foods High In Vitamin C </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">One of the most important nutrients for the body is vitamin C, which can be found in citrus fruits and vegetables. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The following is a list of 10 fruits and vegetables that are thought to be good sources of vitamin C: </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">1 Citrus Fruits </span></h4><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtkjoBYcM37zHBj-rRpz5YCXJCpSMd9hmQ_TAEeNtYZj5Mfb5h6gGiDNhUeKpfvlrdPVAhysdHeD_RtslbZQVmV4UQvau2JkZSF_0KfixEwn7iiQYnyl3BAazO0Qx4FeUysy3c0vKzwhcLv4rJhzH-nycLqHcT-OfyFaKHqX7Eao33gFpzSPH66SiGFMu0/s2560/Citrus-Fruits.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Citrus Fruits" border="0" data-original-height="2560" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtkjoBYcM37zHBj-rRpz5YCXJCpSMd9hmQ_TAEeNtYZj5Mfb5h6gGiDNhUeKpfvlrdPVAhysdHeD_RtslbZQVmV4UQvau2JkZSF_0KfixEwn7iiQYnyl3BAazO0Qx4FeUysy3c0vKzwhcLv4rJhzH-nycLqHcT-OfyFaKHqX7Eao33gFpzSPH66SiGFMu0/w300-h400/Citrus-Fruits.jpg" title="Citrus Fruits" width="300" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Citrus Fruits</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Apart from bioactive compounds (flavonoids, phenolic acids and coumarins), <a href=" https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8868476/" rel="nofollow" target="_blank">Citrus</a> fruits are supposed to be the rich source of nutrients (vitamin C and vitamin E) and minerals (selenium, zinc, copper, iron and manganese). </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Oranges are a good source of vitamin C, but they aren't the only citrus fruit that contain this vital nutrient. The amount of vitamin C in a particular fruit depends on its size and level of ripeness.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Vitamin C is extremely abundant in raw citrus fruits, with a medium-sized orange providing 70 mg and a grapefruit providing approximately 96 mg. You can get nearly 71 mg of vitamin C from a cup of orange juice. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">2 Potatoes</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A medium-sized red potato—the standard waxy brown variety—provides approximately 19% of your recommended daily value vitamin C. They are likewise a decent wellspring of potassium and vitamin B6.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918462/" rel="nofollow" target="_blank">Potatoes</a> are moderately low in vitamin C yet assume a significant part in your admission as they are eaten in enormous amounts. Whether cooked or eaten crude, they are a satisfactory wellspring of vitamin C. A serving of potatoes gives 5-40 mg of vitamin C. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">3 Broccoli</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Surprisingly, consuming a cup of <a href="https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/" rel="nofollow" target="_blank">broccoli</a> is equal to consuming as an orange in terms of vitamin C. Calcium, iron, phosphorus, potassium, zinc, thiamine, riboflavin, niacin, and folic acid are all found in abundance in broccoli. A half cup of cooked Broccoli can provide approximately 57% of your recommended daily value of Vitamin C.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">4 Red Cabbage</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Red cabbage, otherwise called purple cabbage, is plentiful in vitamin C and low in calories. A portion of a cup contains only 14 calories however almost 30% of the suggested everyday remittance of vitamin C. It's additionally loaded with fiber and different nutrients.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">5 Papaya</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Of the many fruits, Papaya is considered as one of the most consumed fruits worldwide. Not only the pulp but other parts of the plant (like leaves and seeds) also. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Papaya is the source of three important vitamins A, C and E. Papaya also provides minerals (magnesium and potassium) and B complex vitamins as well as food fibers. Besides these vitamins and nutrients papain is also obtained from papaya. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">6 Kiwis</span></h4><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0rcKSzlIiwuQS8uI38ALRWy4GTdipjfIturRrRcYaGPFn2DCBMSvTBuTFqUbBvXmh9dPoPWn-sojJy493_e5YWANjCp5ZHr78RWW52lz7finxL57NyPKdaST2wNFYkgqywEgGWEjQkZtdr1ymGKgwDoWZNZOc4tRSDHQzp-uu59tcpo0h0d62_gG4hwTR/s2880/Kiwi-Fruit.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Kiwi Fruit" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0rcKSzlIiwuQS8uI38ALRWy4GTdipjfIturRrRcYaGPFn2DCBMSvTBuTFqUbBvXmh9dPoPWn-sojJy493_e5YWANjCp5ZHr78RWW52lz7finxL57NyPKdaST2wNFYkgqywEgGWEjQkZtdr1ymGKgwDoWZNZOc4tRSDHQzp-uu59tcpo0h0d62_gG4hwTR/w266-h400/Kiwi-Fruit.jpg" title="Kiwi Fruit" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Kiwi Fruit</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">One serving of kiwi contains most of the recommended daily allowance of vitamin C. One medium size Kiwi, of around 64 mg can give you approximately 71% of your recommended daily value of Vitamin C. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Adding kiwifruit to a diet low in vitamin C has also been shown to significantly raise plasma vitamin C levels, according to studies.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">7 Guava</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The guava holds the record for vitamin C: Depending on the variety, a fresh guava contains between 73 and 247 mg. Most guavas give around 200% of the suggested everyday measure of vitamin C.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">8 Strawberries</span></h4><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">They're a decent source of fiber, folic acid, and cell reinforcements, making them an valuable addition to your general eating regimen. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Approximately 71% of your recommended daily value of Vitamin C can be obtained from half cup of fresh strawberries.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">9 Bell Peppers </span></h4><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXwzuhIn5P8D6xkHhmSwySZsW59cxj3mVa9chKODounZBtjKSDcDO8G5ZLJyG31nCqdcn9TSFSGdeXcImuov4WyseyyWaHhSSgjQD7Z-XDITd6b_kDiFTsNPakEGOlz72MBMnwoWecUW0TIa0F2WSkxVkDlFNw_N8aZOVOMbjBbVdQDrPL6vwWEick0AYa/s2878/Bell-Peppers.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Bell Peppers" border="0" data-original-height="2878" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXwzuhIn5P8D6xkHhmSwySZsW59cxj3mVa9chKODounZBtjKSDcDO8G5ZLJyG31nCqdcn9TSFSGdeXcImuov4WyseyyWaHhSSgjQD7Z-XDITd6b_kDiFTsNPakEGOlz72MBMnwoWecUW0TIa0F2WSkxVkDlFNw_N8aZOVOMbjBbVdQDrPL6vwWEick0AYa/w266-h400/Bell-Peppers.jpg" title="Bell Peppers" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Bell Peppers</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">All of the peppers have low calories and a lot of nutrients, like potassium, folic acid, vitamin A, and vitamin C. Bell Peppers contain a larger number of supplements than other peppers. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Red bell peppers contain approximately 8 times more beta-carotene and 1.5 times more vitamin C when compared with green bell peppers. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">When compared half cup of red bell pepper and green bell pepper, approximate percentage of daily value of vitamin C comes as 106% and 67% respectively.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;">10 Tomato</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Each tomato contains approximately 17 mg of vitamin C, but the amount varies depending on size, variety, and other factors. Three fourth cup of tomato juice is supposed to provide 37% of daily value of vitamin C. That includes other nutrients like potassium, folic acid, and vitamin K. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Take Away</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Vitamin C is considered as an essential cofactor for many enzymes. Vitamin C is involved in a variety of physiologic function, such as the formation of connective tissue correctly and hormone synthesis. vitamin C is moderately harmless, yet it is highly recommended to avoid high dosage of Vitamin C. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">High dosages of Vitamin C can cause recognizable side effects in a few vulnerable patients (for example patient with oxalate kidney stones). In outline, vitamin C is to a great extent non-poisonous, yet high dosages ought to be kept away from because of the uncommon however factual development of kidney stones and bounce back scurvy in babies.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: x-large;"><h4 style="text-align: center;">Frequently Asked Questions</h4></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><b>Is taking take too much vitamin C dangerous?</b></div><div><br /></div><div>Due to its low toxicity, too much intake of vitamin C is not supposed to cause any adverse effect. However, the osmotic effect of unabsorbed <a href="https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/" rel="nofollow" target="_blank">vitamin C</a> can lead to diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances. </div><div><br /></div><div><b>Can vitamin C cause urinary problems?</b></div><div><b><br /></b></div><div>Studies show that high intake of vitamin C can be a risk factor for <a href="https://www.mdpi.com/2072-6643/15/4/877" rel="nofollow" target="_blank">kidney stones</a> in males but not in females. During metabolism process of vitamin C, it converts into oxalate. hence, there is an increased risk of formation of calcium oxalate. People predisposed to kidney stone should take vitamin C with caution.</div><div><br /></div><div><b>When should vitamin C be avoided? </b></div><div><b><br /></b></div><div>Though Vitamin C is not toxic in nature, yet vitamin C supplementation is contraindicated in some conditions like thalassemia, glucose-6-phosphate dehydrogenase deficiency, sickle cell disease, and hemochromatosis. <a href="https://www.ncbi.nlm.nih.gov/books/NBK499877/" rel="nofollow" target="_blank">Diabetic</a> and kidney patients should take vitamin C supplements with care as it raises blood sugar levels and risk of kidney stone formation.</div><div><br /></div></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Also Read:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2023/07/how-to-reduce-uric-acid.html" target="_blank">Best Diet Tips By Experts How To Reduce Uric Acid</a></span></div><div style="text-align: justify;"><br /></div>
<script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Is taking take too much vitamin C dangerous?","acceptedAnswer":[{"@type":"Answer","text":"Due to its low toxicity, too much intake of vitamin C is not supposed to cause any adverse effect. However, the osmotic effect of unabsorbed vitamin can lead to diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances. "}]},{"@type":"Question","name":"Can vitamin C cause urinary problems?","acceptedAnswer":[{"@type":"Answer","text":"Studies show that high intake of vitamin C can be a risk factor for kidney stones in males but not in females. During metabolism process of vitamin C, it converts into oxalate. hence, there is an increased risk of formation of calcium oxalate. People predisposed to kidney stone should take vitamin C with caution."}]},{"@type":"Question","name":"When should vitamin C be avoided? ","acceptedAnswer":[{"@type":"Answer","text":"Though Vitamin C is not toxic in nature, yet vitamin C supplementation is contraindicated in some conditions like thalassemia, glucose-6-phosphate dehydrogenase deficiency, sickle cell disease, and hemochromatosis. Diabetic and kidney patients should take vitamin C supplements with care as it raises blood sugar levels and risk of kidney stone formation."}]}]}</script><!--Generated by https://www.matthewwoodward.co.uk/-->Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com3tag:blogger.com,1999:blog-2345096047982283662.post-34146851837867170242023-06-20T11:46:00.005+05:302023-09-16T01:21:54.502+05:30Lifestyle Changes: 7 Best Tips To Avoid The Risk Of Deadly Diseases<h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">How Do Lifestyle Changes Impact Our Health</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In the past, heart disease was more common in older people; however, the risk of heart-related diseases has increased in younger people as well. This is because of the dramatic shift in lifestyle, which is causing young people to become victims of unhealthy living, eating, and environment.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtp_rnrUchFOTy-nxtPn5o_eeasCERy1dJcBQLT2YcOg0xp1-_ItBdMRk8fyP-71YYv6rhaYZm3nj5oLeBGYRBbuW5Cha9pVTWjJLD2AapTK8E-3Vh2O4jroPeaoO9ypsQs9UhORurlilbRHCUAnu3KL91IPceIXx7m9qdlrSNmz8b3NnqRE1em2HFFf06/s2880/Poor-Lifstyle-Impacting-Quality-Of-Life.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Poor Lifestyle Impacting Quality Of Life" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtp_rnrUchFOTy-nxtPn5o_eeasCERy1dJcBQLT2YcOg0xp1-_ItBdMRk8fyP-71YYv6rhaYZm3nj5oLeBGYRBbuW5Cha9pVTWjJLD2AapTK8E-3Vh2O4jroPeaoO9ypsQs9UhORurlilbRHCUAnu3KL91IPceIXx7m9qdlrSNmz8b3NnqRE1em2HFFf06/w266-h400/Poor-Lifstyle-Impacting-Quality-Of-Life.jpg" title="Poor Lifestyle Impacting Quality Of Life" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Poor Lifestyle Impact</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">Researchers have become increasingly interested in lifestyle as a significant health factor in recent decades. The WHO says that a person's <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4703222/" rel="nofollow" target="_blank">lifestyle</a> is correlated with 60% of related factors that affect their health and quality of life. Millions of people suffer from illness, impairment, and even death. An unhealthy lifestyle can lead to issues like metabolic diseases, joint and skeletal problems, cardiovascular diseases, hypertension, obesity, violence, and other issues. Consideration should be given to the connection between lifestyle and health. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">We have begun to fall ill as a result of our poor lifestyles in today's fast-paced world. Because of all of these factors, our body is susceptible to a wide range of diseases; therefore, it is critical that we take care of ourselves to prevent illness. A person's health is the most important thing, he or she can accomplish anything if it is in good condition. We can live a healthy life if we take care of some of the things we do every day.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">7 Best Tips To Avoid The Risk Of Deadly Diseases</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">As the main lifestyle <a href="https://pubmed.ncbi.nlm.nih.gov/34670680/" rel="nofollow" target="_blank">factors</a> that influence the development of chronic diseases like cardiovascular and metabolic diseases, cancer, and even neurological diseases, healthy diets and regular physical activity are the main recommendations from public health organizations. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tip 1: Eat seasonal vegetables and fruits: </span></h3><div style="text-align: justify;"><div><span style="font-family: georgia; font-size: large;">Despite the fact that many fruits and vegetables are available throughout the year, it is essential to consume only those that are appropriate for the current season. Try to get fresh and healthy food.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Fruits are not only the source of advantageous nutrients but anti-inflammatory and antioxidant properties also make them valuable. Appropriate amount of fruit consumption reduces risk of hypertension and cardiovascular diseases. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Current Dietary Guidelines for Americans (<a href="https://www.mdpi.com/2306-5710/9/2/42" rel="nofollow" target="_blank">DGA</a>) has recommended the quantity of fruit intake for both children and adults. According to this at least half of the recommended total daily fruit intake should be derived from whole fruit. There is not so much difference in terms of nutrients between whole fruit and fruit juice. However, whole fruit consumption is encouraged by some due to presence of high fiber content in raw form. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Fruits and vegetables that raise blood sugar levels should be avoided. Regularly see a doctor, and take his or her advice. In the past, heart disease was more common in older people, but the risk of a heart attack has increased even among younger people. Age over 45, sedentary lifestyle, prolonged use of mobile phones, high cholesterol diet, diabetes, and high blood pressure can all put the heart at risk.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Fresh fruits and vegetables should be consumed more and more, and oil, ghee, and butter should be used sparingly in food. Avoid eating mutton and eggs because they are high in cholesterol.</span></div></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tip 2: Drink enough water throughout the day</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji7Bx6_Q6UosdswrgN0igNCVD-R2M8DcIal7NIIIcW_8frZNbjuKQn8jXwC_IolUAVxAywfZGZZms4YuJSxZZfU3Q4752ITlHNbeONXhnspQ09aIoU59lkQ_7obnUfAamxiWfmWdFnuyLfShsrx7h_h2zRwQZE0c5mG88E7RUwQGVdBMEzI8CvVX2gnb2U/s2880/Drink-Enough-Water.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Drink Enough Water" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji7Bx6_Q6UosdswrgN0igNCVD-R2M8DcIal7NIIIcW_8frZNbjuKQn8jXwC_IolUAVxAywfZGZZms4YuJSxZZfU3Q4752ITlHNbeONXhnspQ09aIoU59lkQ_7obnUfAamxiWfmWdFnuyLfShsrx7h_h2zRwQZE0c5mG88E7RUwQGVdBMEzI8CvVX2gnb2U/w266-h400/Drink-Enough-Water.jpg" title="Drink Enough Water" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Drink Enough Water</span></td></tr></tbody></table><div><span style="font-family: georgia; font-size: large;">Water is extremely important for the normal functioning of our body. You must have felt dizzy when you are severely dehydrated. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">It is extremely important to keep your body hydrated. Make sure to drink at least 8-10 glasses of water every day in an effort to make yourself feel refreshed. If possible, drink less cold water, as drinking too much cold water can cause health problems. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Lack of water consumption may lead to various diseases. Studies have shown the vital role of <a href="https://link.springer.com/article/10.1007/s13679-023-00501-8" rel="nofollow" target="_blank">water in metabolism</a>. Its contribution towards energy metabolism cannot be ignored. Therefore, scientist believe that increase in water consumption results in more energy expenditure and thus helps in weight management.</span></div><div><br /></div><div><span style="font-family: georgia; font-size: large;">Inadequate water intake can impair cardiovascular health. Reduced consumption of water may affect endothelial function and increase the viscosity of blood. The risk of certain heart diseases like coronary heart disease has been linked with adequate <a href="https://pubmed.ncbi.nlm.nih.gov/36039990/" rel="nofollow" target="_blank">hydration</a>. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">In addition to weight management and cardiovascular health adequate water consumption affects cognitive ability. Dehydration can lead to decrease in cognitive performance such as attention, memory and learning. </span></div><div><br /></div></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tip 3: Drink fresh fruit juice instead of cold drinks:</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are many people who experience excessive thirst and often prefer to drink cold drinks to quench their thirst. But such cold drinks harm your body rather than benefit. Therefore, use fresh fruit juice instead of cold drinks in an attempt to quench your thirst. These are more beneficial than cold drinks and can keep you healthy and fit. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tip 4: Exercise Regularly</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It is very important for our body. It protects us from many diseases, so it is very important to exercise regularly to keep our body away from diseases. Researchers have found that long-term <a href="https://pubmed.ncbi.nlm.nih.gov/32052997/" rel="nofollow" target="_blank">weight loss</a> is linked to high levels of physical activity, frequent body weight monitoring, and a low-calorie diet. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Regular aerobic <a href="https://pubmed.ncbi.nlm.nih.gov/2062750/" rel="nofollow" target="_blank">exercise</a> has significant cardiovascular benefits, including:</span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">A lower risk of coronary artery disease and its mortality, probably due to its positive effects on blood pressure and lipid levels. </span></li><li><span style="font-family: georgia; font-size: large;">A weight loss program can also benefit greatly from aerobic exercise. </span></li><li><span style="font-family: georgia; font-size: large;">Studies have shown numerous psychological benefits like developing positive attitude, decrease in stress level, anxiety and depression. </span></li><li><span style="font-family: georgia; font-size: large;">Aerobic exercise is beneficial for diabetes management, pregnancy, and aging. When compared to the benefits it offers, aerobic exercise has few drawbacks.</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tip 5: Maintain hygiene and sanitation: </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">As you know, sanitation is a must for a healthy body. Take a bath regularly. Also, make sure that the food or beverages you are consuming are clean and fresh. Your body may be a victim of bacterial infection due to dirty utensils in the house or restaurant. So always make sure to wash your hands thoroughly before and after eating. Also, keep washing your face from time to time. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tip 6: Say No To Tobacco: </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">When snuffed or chewed, smokeless tobacco can primarily cause oral cancer and inflammation. 65-85% of the world's tobacco use comes from smoking cigarettes. Smoking regularly can lead to:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Disorders of the respiratory system that lead to emphysema and chronic obstructive pulmonary disease (COPD)</span></li><li><span style="font-family: georgia; font-size: large;">Dangers to the cardiovascular system caused by an increase in vascular spasm and atherosclerosis, which can result in acute and chronic myocardial events, as well as cerebral and peripheral vascular diseases</span></li><li><span style="font-family: georgia; font-size: large;">Cancers: Twelve of them are caused by or are linked to <a href="https://pubmed.ncbi.nlm.nih.gov/11980288/#:~:text=Active%20smoking%20can%20cause%3A%201,diseases%3B%203)%20cancers%3A%20twelve" rel="nofollow" target="_blank">smoking</a>. In the majority of high-income nations, lung cancer continues to be the leading cause of cancer death. </span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Tip 7: Sleep Well</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The data suggests that quality sound <a href="https://pubmed.ncbi.nlm.nih.gov/36841492/" rel="nofollow" target="_blank">sleep</a> can help in enhance cardiovascular health, mental health, cognition, memory, immunity as well as hormone regulation. Insufficient sleep due to any reason (sleep disorders, sleep apnea, and circadian-rhythm-disorders, lifestyle etc.) can lead to medical and psychiatric conditions. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Health is greatly improved by getting enough sleep. Over the past ten years, studies have shown that <a href="https://pubmed.ncbi.nlm.nih.gov/25061767/" rel="nofollow" target="_blank">insomnia</a> has a significant impact on the risk of infectious disease, the onset and progression of a number of major medical conditions, including cardiovascular disease and cancer, as well as the prevalence of depression. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Summary</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are three modifiable lifestyle behaviours - poor diet, physical inactivity and smoking which can be linked to several chronic illness like heart disease, stroke, diabetes, obesity, metabolic syndrome, chronic obstructive pulmonary disease, and some forms of cancer. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Maintaining a healthy weight, exercising on a regular basis, eating a healthy diet, and not smoking appear to be associated with a risk reduction of as much as 80% in the development of the most prevalent and <a href="https://www.un.org/en/chronicle/article/lifestyle-diseases-economic-burden-health-services" rel="nofollow" target="_blank">fatal</a> chronic diseases. This reinforces the current recommendations for healthy lifestyle habits made by the public health department. It is especially important to start teaching important lessons about healthy living early on because the roots of these habits often start in the formative stages of life.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>You May Also Like:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><a href="https://www.stayfitandcalm.com/2023/02/how-to-sleep-fast-naturally-with-these.html" target="_blank"><span style="font-family: georgia; font-size: large;">How to Sleep Fast Naturally With These Powerful Tips</span></a></div></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com4tag:blogger.com,1999:blog-2345096047982283662.post-82607178180061793412023-06-10T15:25:00.003+05:302023-09-07T02:06:58.649+05:30Alzheimer's Disease: 7 Alarming Signs And Their Best Coping Strategies<h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;"><u>Dementia And Alzheimer's Disease</u></span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSBBucPAXCz2LIfDP2fo-5yizT0h4SVStvjtMZ6DypsZOzmjtgYr5hGTABBJGGLAzD01iJizwFTXC6XuEd_J3sO71A5gzYdB70ByRdqhaGVyP9ATMUyw9O_sWH61kMBPLidj64u66I1YL4Yjwa3jDz1jiZ2Vut74EGuTb0BQv0aFiqz7mYqIJJpix0jA/s2880/Dementia-And-Alzheimer.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Alzheimer's disease" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSBBucPAXCz2LIfDP2fo-5yizT0h4SVStvjtMZ6DypsZOzmjtgYr5hGTABBJGGLAzD01iJizwFTXC6XuEd_J3sO71A5gzYdB70ByRdqhaGVyP9ATMUyw9O_sWH61kMBPLidj64u66I1YL4Yjwa3jDz1jiZ2Vut74EGuTb0BQv0aFiqz7mYqIJJpix0jA/w266-h400/Dementia-And-Alzheimer.jpg" title="Alzheimer's disease" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Alzheimer's Disease</span></span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">Generally, the term "dementia" refers to a decline in cognitive ability. Sometimes it can be severe enough to hinder daily activities. Alzheimer's disease (AD) is a type of dementia.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are several <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7764106/" rel="nofollow" target="_blank">risk factors</a> such as increasing age, genetic factors, head injuries, vascular diseases, infections, and environmental factors which play a role in the Alzheimer's disease. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It's a devastating disease that can show up in a variety of ways. Despite the fact that it is associated with old age, scientists have discovered that the disease can develop at any age, and the reason for this is unknown. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5724073/" rel="nofollow" target="_blank">Types</a> of Alzheimer's disease:</span></h3><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;">Early Onset Alzheimer's disease (EOAD) - developed before the age of 65 years, which may be hereditary or sporadic </span></li><li><span style="font-family: georgia; font-size: large;">Late Onset Alzheimer's disease (LOAD) - developed after the age of 65 years, that records for 90% of all Advertisement cases.</span></li></ol></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073093/" rel="nofollow" target="_blank">Dementia</a> is a clinical disorder and may results in moderate decrease in memory, thinking and reasoning skills as well as language, executive and visuospatial function, personality, and behavior changes. It leads to loss of abilities to perform activities of daily living. Up to 80% of all dementia diagnoses are due to Alzheimer's disease (AD). </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Watch out for These 7 Early Signs and Symptoms of Alzheimer's</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Memory Loss Affecting Daily Life</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Sometimes we forget names, relations and important appointments, but we recall them later. It is common and may happen with anyone due to anxiety, stress or specific medication. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">But it should be a matter of concern when someone is frequently doing the following:</span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Forgets recently learned info, dates or events</span></li><li><span style="font-family: georgia; font-size: large;">Unable to recognize family members or friends</span></li><li><span style="font-family: georgia; font-size: large;">Asking the same question again and again</span></li><li><span style="font-family: georgia; font-size: large;">Telling a story or event repeatedly</span></li><li><span style="font-family: georgia; font-size: large;">Needing help to complete the tasks that were easy to remember and to do previously</span></li><li><span style="font-family: georgia; font-size: large;">Increased dependency on reminders like notes or verbal commands</span></li></ul></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h4><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Planning And Problems Solving Challenges</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">To err is human. However, people with dementia may experience planning and problems solving challenges. Their ability to develop and follow a plan may be diminished specially when working with numbers (crossword puzzle, managing finances or household bills). Due to lack of concentration, they may take much longer time to complete a task than they did it before. Multitasking becomes difficult. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. Disorientation Of Time Or Place</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It happens with increasing age that people may get confused with date and places. However, the issue is resolved when they figure it out later. But, it is not seen in individuals with Alzheimer's disease. They may become disoriented about dates, seasons and the passage of time. Sometimes they are unable to remember where they are now and how they came there. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Visuospatial Challenges</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">I would say that visuospatial challenge is a very serious issue as it may lead to frequent falls. Some patients with Alzheimer’s may exhibit vision problems. They may report difficulty in reading and colour recognition. Vision problem along with difficulty in judging the distance may result in difficulty in walking, stair climbing and driving etc. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Speaking or Writing Problems</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Do you sometime forget the name of any object or call it with a different name!! If this is just for fun then its OK!!! However, this is not in people with Alzheimer's. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Vocabulary becomes weak in Alzheimer’s disease. Due to lack of finding the correct word, these patients face difficulty in conversation. They may repeat the same sentence or word in conversation or they may halt in the middle of a conversation. Due to vocabulary problem, they may struggle to name a familiar object or use the wrong name for it.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Speaking and writing problem leads to withdrawal from social activities. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Misplacing Things</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Misplacing things and inability to track them down is another warning sign of Alzheimer’s disease. They may put an object or thing in unusual spot and they are unable to retrace it to get it back. As the disease progress and the symptoms intensify, they may accuse others of stealing it.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">7. Mood And Personality Changes</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Mood and personality changes may be seen in patients with Alzheimer’s disease. Visuospatial challenges, disorientation of time or place and poor decision making may lead to confusion. They become suspicious and depressed. Stress, anxiety and fearfulness are also observed in patients with Alzheimer’s disease. They may be easily agitated if their routine is disrupted or when they are out of their comfort zone.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How to <a href="https://www.nia.nih.gov/health/managing-personality-and-behavior-changes-alzheimers" rel="nofollow" target="_blank">cope</a> with Alzheimer's disease? </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Alzheimer's disease is a slow progressive neurodegenerative disease. The main characteristic feature of Alzheimer's disease is accumulation of neuritic plaques and neurofibrillary tangles in specific areas of brain.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It is almost impossible to stop or reverse the degenerative changes. Therefore, it is expected to observe personality and behaviour changes.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbSd-n8E52lyft0EDC8pD5JspKMmJWENtOhZ3rYYlOYIm91-ojj7ymwhsO_wqHBT-BxNISGfKWHbAGdCK-4gUYYV3MeCQKk5xFA2C1vBwIuvKNrBXf-oiqQLc0YZX5Jm9ykN7ZvcJ2SoZW6TO8ktUEnHhu9U_4g3h27o74cCovt1W30FQie-StCEDIlw/s3500/coping-with-Alzheimer-disease.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Coping With Alzheimer's disease" border="0" data-original-height="2333" data-original-width="3500" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbSd-n8E52lyft0EDC8pD5JspKMmJWENtOhZ3rYYlOYIm91-ojj7ymwhsO_wqHBT-BxNISGfKWHbAGdCK-4gUYYV3MeCQKk5xFA2C1vBwIuvKNrBXf-oiqQLc0YZX5Jm9ykN7ZvcJ2SoZW6TO8ktUEnHhu9U_4g3h27o74cCovt1W30FQie-StCEDIlw/w400-h266/coping-with-Alzheimer-disease.jpg" title="Coping With Alzheimer's disease" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;"> Coping With Alzheimer's disease</span></td></tr></tbody></table><h4><span style="font-family: georgia; font-size: large;">Here are some tips to cope with them:</span></h4></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Try to make task/sentence simple and easy. One task/sentence at a time.</span></li><li><span style="font-family: georgia; font-size: large;">Follow an established daily routine. It will help the individual to be aware what to expect next.</span></li><li><span style="font-family: georgia; font-size: large;">Keep Reassuring them. Make them trust that you are here for their help and they will be safe with you.</span></li><li><span style="font-family: georgia; font-size: large;">Understand their feelings rather than words. They may not always exhibit their true feelings due to lack of vocabulary.</span></li><li><span style="font-family: georgia; font-size: large;">Never argue with them.</span></li><li><span style="font-family: georgia; font-size: large;">Sometimes you may feel angry or frustrated due to their repeated behaviour. Do not express your frustration and anger on him. </span></li><li><span style="font-family: georgia; font-size: large;">Provide a secure area for people who walk a lot. Give shoes that are sturdy and comfortable. </span></li><li><span style="font-family: georgia; font-size: large;">To ensure that they do not lose too much weight while walking, provide them with light snacks and ensure that they drink enough water.</span></li><li><span style="font-family: georgia; font-size: large;">Try distracting the individual by dancing, singing, or playing music.</span></li><li><span style="font-family: georgia; font-size: large;">Get them involved in daily task and ask for help. </span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The Final Words</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The prognosis for Alzheimer's disease remains unchanged, and the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073093/" rel="nofollow" target="_blank">treatment</a> options remain supportive and symptomatic. Memantine and cholinesterase inhibitors, for example, increase alertness and memory, but they do not alter the life expectancy or overall progression of Alzheimer's disease dementia. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Diet and exercise-based lifestyle changes are still the only interventions that have shown to lower Alzheimer's disease risk and possibly prevent overall cognitive decline. These interventions are recommended as first-line treatment for all patients, regardless of cognitive function.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Caregiving, on the other hand, can also become exhausting. It is easy to become overwhelmed, discouraged, and neglect your own health and well-being as your loved one's cognitive, physical, and functional abilities gradually decline over time. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Many dementia caregivers experience depression, high levels of stress, or even burnout due to the strain of providing care. The burden of providing care can increase your risk of serious health issues. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Additionally, nearly all caregivers for people with Alzheimer's or dementia experience sadness, anxiety, loneliness, and exhaustion at some point. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">So, take care of Your Self, while taking care of Your Loved One!!!</span></div></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>You May also Like:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><a href="https://www.stayfitandcalm.com/2022/09/how-to-provide-home-care-for-stroke.html" target="_blank"><span style="font-family: georgia; font-size: large;">How to Provide Home Care for a Stroke Patient with 9 Helpful Tips</span></a></div></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com4tag:blogger.com,1999:blog-2345096047982283662.post-80118200648528520852023-05-30T15:41:00.001+05:302023-09-07T02:17:40.810+05:30Water Fasting Benefits And 8 Important Tips To Avoid Risk<h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">What Is Water Fasting?</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In water fasting, you abstain from eating and drinking anything except water. Nothing but water. There can be many reasons for water fasting, such as religious, spiritual, dietary, or medical reasons.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6DRH5nVqZrKOvP1Fvc3Xr07B_OMl26Q6oM7Fv79zof1y20o7qRceV4wvVRLT9T1BnMyt6fojPeZLW9N-s-iaJABMdWsTenMi20_lEueluVICnddVU_LiWQxp7ORB1SBUxQeP9ykAy9cZi19b0P-4FAvJpNsFN3MZRC6bJyYON7urksD8ndtH3ugBRw/s2880/Water-Fasting.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Water Fasting. Nothing but water." border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL6DRH5nVqZrKOvP1Fvc3Xr07B_OMl26Q6oM7Fv79zof1y20o7qRceV4wvVRLT9T1BnMyt6fojPeZLW9N-s-iaJABMdWsTenMi20_lEueluVICnddVU_LiWQxp7ORB1SBUxQeP9ykAy9cZi19b0P-4FAvJpNsFN3MZRC6bJyYON7urksD8ndtH3ugBRw/w266-h400/Water-Fasting.jpg" title="Water Fasting. Nothing but water." width="266" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Water Fasting</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">Water fasting has both benefits and risks. There are more chances of benefit under medical supervision. Some medical conditions may worsen with water fasting, especially when water fasting is done at home. Such people should not try water fasting aggressively.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It is not fixed for how long to do water fasting or for how long, but if you ask a doctor, you will usually get suggestions from 24 hours to 3 days.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Water fasting can carry a risk of certain health complications, so it should be done with caution.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">What Should You Eat In Water Fasting</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Only water should be consumed during water fasting. However, in some studies, participants were also given mineral water to make up for the loss of essential minerals.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">What Should You Not Eat In Water Fasting</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">As the name suggests, in water fasting, all types of food and drink are prohibited except water. No coffee, no tea, no alcohol, no zero-calorie drinks or any other beverage. Also, there is no food.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Health Benefits of Water Fasting</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There is not much research data on water fasting. Still there are some <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8951503/" rel="nofollow" target="_blank">benefits</a> of water fasting. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">• Helpful In Reducing Weight: </span></h4><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1pWy2PrEjDr80OQza75HN5JerP68uaFZakuwOlfN6QoF8BDt5eb0Nz-wTg9R59-mw3JKMOZO88OrsFP2TkiZSeS3GyzItBk1zddNj1ifh4K_6fDTKdwUyK6YCDCyFQVIx0xzNcc8NastV8Bar2Wp8KptNyHUaJXiM10dCAIIlecsTlyQOh4Myxu-LyA/s1920/Water-Fasting-Benefits.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Reduce Weight By Water Fasting" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1pWy2PrEjDr80OQza75HN5JerP68uaFZakuwOlfN6QoF8BDt5eb0Nz-wTg9R59-mw3JKMOZO88OrsFP2TkiZSeS3GyzItBk1zddNj1ifh4K_6fDTKdwUyK6YCDCyFQVIx0xzNcc8NastV8Bar2Wp8KptNyHUaJXiM10dCAIIlecsTlyQOh4Myxu-LyA/w400-h266/Water-Fasting-Benefits.jpg" title="Reduce Weight By Water Fasting" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Reduce Weight By Water Fasting</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The body needs energy for daily activities. Carbohydrates are the easiest and preferred source of energy. But when there is no carbohydrate, fat is used to make up for its deficiency. For this reason, water fasting can be helpful in weight loss.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">• Helpful In Reducing Blood Pressure: </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It cannot be said that only water fasting can give positive results. Consumption of alcohol or excessive sodium in the diet can be the cause of high pressure. Avoiding both these things during water fasting can give benefits in <a href="https://pubmed.ncbi.nlm.nih.gov/11416824/" rel="nofollow" target="_blank">blood pressure</a> control.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">• Prevention Of Risk Of Heart Disease: </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are two major risk factors for heart disease – triglycerides and cholesterol. Research shows that water fasting can prevent heart disease. However, there is limited evidence that water fasting can help with heart disease. But the levels of both triglycerides and cholesterol have been found at lower levels in the research participants.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">• Diabetes Prevention: </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Research confirms that fasting of any kind can help improve insulin sensitivity. Water fasting can be a small step towards insulin resistance. Insulin resistance is the main factor in the development of type 2 diabetes.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Health Risks of Water Fasting</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Water fasting may not be safe for everyone. If you are thinking of water fasting, then you should take the advice of a doctor.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Fasting for too long, the age of the fasting person or any other disease that you already have can put you at risk. Water fasting should not be done by older adults, people under the age of 18 or who are underweight.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you have any health complaints, or are going to fast for more than 24 hours, I would suggest that you seek the advice of a medical professional and fast under his supervision.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some of the important <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8369953/" rel="nofollow" target="_blank">risks</a> and drawbacks are mentioned below. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Digestive Problems:</b> </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In water fasting, food intake is restricted for a long period of time. Re-consuming food (especially in large quantities) may cause digestive discomfort and nausea.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Risk Of Refeeding Syndrome: </b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Refeeding syndrome involves rapid metabolic changes. People who resume caloric intake very quickly after prolonged fasting are at greater risk of refeeding syndrome. It is recommended to reduce calories very slowly (using nutritional supplements and increasing calories by only 10 to 30 calories per day) to avoid refeeding syndrome.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Nutritional Deficiencies: </b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Water fasting can leave you with nutritional deficiencies. Restricting food also limits your body's supply of essential vitamins, minerals, fatty acids, amino acids and electrolytes. All these are necessary for the body to function properly.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Dehydration: </b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">At least 20% of our body's water consumption comes from the foods we eat. If you reduce water intake during water fasting, you will consume much less water than normal, which increases the risk of dehydration.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Orthostatic Hypotension: </b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Drinking too much water can cause you to experience hypotension. Hypotension is the opposite condition of hypertension. This occurs when low blood pressure goes down to very low level. A sudden drop in blood pressure on standing is called orthostatic hypotension. There is a feeling of dizziness and lightheadedness.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Hyponatremia: </b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Hyponatremia means lack of sodium in the body. This means you lose salt through sweat and will not replace it by eating food or drinking sports beverages. In water fasting, because you are taking only water, you can become a victim of hyponatremia. You should not do excessive exertion or exercise during water fasting.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Difficulty In Physical Activities: </b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX72m52YYLZKLH9FgvRMaGq1oWQo-QhmcLBZx1iVcRtiD9ceqm0a4_09WDfUi7-XAFklbg0fdPhm-vgVPlAnnjPOJYj6M8s7Pdxw8ARFE_tpucnBUaKePq_plCSej8jFqHGUpkbIr258EQ4dXCmclvQ3dgOFb5FseIZlAtRNOTE_rhlEO-IQ9L2nD_YA/s2877/Water-Fasting-Risk.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Risk Of Water Fasting" border="0" data-original-height="2877" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX72m52YYLZKLH9FgvRMaGq1oWQo-QhmcLBZx1iVcRtiD9ceqm0a4_09WDfUi7-XAFklbg0fdPhm-vgVPlAnnjPOJYj6M8s7Pdxw8ARFE_tpucnBUaKePq_plCSej8jFqHGUpkbIr258EQ4dXCmclvQ3dgOFb5FseIZlAtRNOTE_rhlEO-IQ9L2nD_YA/w268-h400/Water-Fasting-Risk.jpg" title="Risk Of Water Fasting" width="268" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Risk Of Water Fasting</span></td></tr></tbody></table>Studies show that there is a decrease in fitness activities during fasting. Hyponatremia is a danger, apart from this, being physically active also becomes difficult in water fasting.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Dizziness And Fatigue: </b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Dizziness, fatigue, and brain fog can be seen due to extreme calorie deficit. Research suggests that balance and stability control may be compromised even in healthy young women during fasting. Some symptoms are also seen during a water fast, such as severe headache, loss of concentration at work or school.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>• Binge Eating: </b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Fasting, dieting, restricting calories or water fasting all invite binge eating. Fasting can also cause you to have obsessive or intrusive thoughts about food, which can lead to binge eating when your water fast is over.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Who Should Avoid Water Fasting</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">As we saw that Water fasting is not a safe approach for everyone. People at risk include:</span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Older adults and those under 18</span></li><li><span style="font-family: georgia; font-size: large;">Individuals with eating disorder</span></li><li><span style="font-family: georgia; font-size: large;">Individuals who are underweight</span></li><li><span style="font-family: georgia; font-size: large;">Pregnant or breast-feeding women</span></li><li><span style="font-family: georgia; font-size: large;">Individuals with heart problems</span></li><li><span style="font-family: georgia; font-size: large;">Individuals with chronic kidney disease</span></li><li><span style="font-family: georgia; font-size: large;">Heartburn or gastroesophageal reflux disorder</span></li><li><span style="font-family: georgia; font-size: large;">Individuals with type 1 diabetes</span></li><li><span style="font-family: georgia; font-size: large;">Individuals who have uncontrolled migraines</span></li><li><span style="font-family: georgia; font-size: large;">Individuals who are undergoing a blood transfusion</span></li><li><span style="font-family: georgia; font-size: large;">Individuals are on specific medication; seek the advice of a doctor</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Though water fasting looks simple, that doesn’t make it easy or safe for everyone. Every individual body may react differently for the restriction during water fasting. In clinical settings the sign and symptoms can be managed easily however, it will not be case in a home setting. Therefore, you should not start water fasting by going through some online videos or articles. Take advice from qualified health professional before starting it.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Tips to Prepare For Water Fasting</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The duration of medically supervised water fasts may last longer than 24 to 72 hours. There are no universal guidelines for water fasting as it is not widely recommended by the conventional medical or nutritional groups. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Alternative medicine clinics that provide supervised water fasts are few and far between. Many people who do water fasting in a clinic start by getting a recommendation from their doctor.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Tips</span></h4><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Start with one day fast as a trial and look for any adverse effect of it. Even if there is no adverse effect seek medical advice if you want to go for fasting for longer than 3 days.</span></li><li><span style="font-family: georgia; font-size: large;">Eat well before starting the fast. Consume foods that provide high energy</span></li><li><span style="font-family: georgia; font-size: large;">Take proper rest while fasting. The best time for water fasting will be when you are not at work</span></li><li><span style="font-family: georgia; font-size: large;">Do not start water fasting if you are sick or feeling tired</span></li><li><span style="font-family: georgia; font-size: large;">Avoid heavy and strenuous exercise</span></li><li><span style="font-family: georgia; font-size: large;">Drink enough water at regular interval throughout the day.</span></li><li><span style="font-family: georgia; font-size: large;">Avoid drinking too much water as this can be harmful.</span></li><li><span style="font-family: georgia; font-size: large;">When your water fast ends, avoid eating too much at once.</span></li></ul></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h3><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Takeaway</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Although there are many health benefits of water fasting, yet there are risks too. Overall calory reduction is the best and risk-free approach for weight loss. Other alternatives, for example, intermittent fasting could have more advantages with regards to decreasing the risk for coronary disease and diabetes than a long-term water fasting.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Remember that this weight loss probably comes from loss of water weight and glycogen, which is stored carbohydrates, rather than actually losing fat. Your body starts burning stored fat after utilizing available energy sources like glucose and glycogen for a few days.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Do not forget the importance of exercise, adequate sleep, and other lifestyle for your overall health. Diet is the major part of weight reduction program and it should be a balanced diet. Balanced diet should include vegetables, fruits, pulses, nuts and less oil and fats.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You May Also Like</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2023/04/8-weight-loss-exercises-no-gym-required.html" target="_blank">8 Weight Loss Exercises: No Gym Required And Easy To Perform At Home</a></span></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com4tag:blogger.com,1999:blog-2345096047982283662.post-82219443059249184622023-05-20T10:35:00.005+05:302023-09-08T01:34:11.890+05:30Post COVID Fatigue: Take These Small Steps To Win It Effectively<h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">What Is Post COVID-19 Fatigue?</span></h2><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdiO5dTpgFNKbdyiScuyi3SMv3zLDoIQ8miJeTM3K2qkSWnNZEGnAAOQ-YBiHP49Drx4ISdczTr6wN0qhwTVmoiy6S3o2WMRyfTHO-3A0cUyuviXyAeR8nMnTsDXv1t8P8uYEHiHItMOWOFn61Ga7loJ_YO9fJp4CPed4avODM2LKiOpvUaBKick1Nqw/s1920/Post-COVID-19-Fatigue.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Post COVID-19 Fatigue" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdiO5dTpgFNKbdyiScuyi3SMv3zLDoIQ8miJeTM3K2qkSWnNZEGnAAOQ-YBiHP49Drx4ISdczTr6wN0qhwTVmoiy6S3o2WMRyfTHO-3A0cUyuviXyAeR8nMnTsDXv1t8P8uYEHiHItMOWOFn61Ga7loJ_YO9fJp4CPed4avODM2LKiOpvUaBKick1Nqw/w400-h266/Post-COVID-19-Fatigue.jpg" title="Post COVID-19 Fatigue" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Post COVID-19 Fatigue</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">People who have suffered from COVID-19 commonly face fatigue and eventually post covid fatigue. Dullness, tiredness, lack of energy, decreased concentration as well as low memory power and inability to complete daily tasks are the result of post covid fatigue. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The duration of it may vary from person to person and depending on the severity of COVID-19 infection. Even after you successfully defeated COVID-19 infection, <b>post Covid-19 fatigue may persist for two to three weeks or even months</b>.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span>Fatigue is typically body's reaction to a viral disease like Corona. </span>It is excessive tiredness that doesn't go away even after getting enough sleep or rest. Even if you got a lot of sleep and rest, you might still feel tired. Our body's strong immune response to the virus is probably to blame.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8496765/" rel="nofollow" target="_blank">Fatigue</a> not only affects patients with Covid-19 who are hospitalized but also those patients who suffer from mild forms of the illness and recovering at home. Post-COVID fatigue shouldn't be taken casually. It should be treated in a very appropriate manner. It is advised by health care providers and doctors to take sufficient rest. Modifying your diet and nutrition as well as modification in daily routine can help you overcome and defeat the fatigue. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">We can differentiate between tiredness and fatigue. Enough rest provides relief from tiredness however, fatigue may persist even if you are sleeping and taking rest more than usual.</span></div><h3 style="text-align: justify;"></h3><h2><span style="font-family: georgia; font-size: large;">What are the Sign and Symptoms of COVID Fatigue?</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span>According to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528075/" rel="nofollow" target="_blank">researchers</a>, even in COVID-19 patients who are asymptomatic, fatigue is the most commonly observed. Nearly 63% of COVID-19 patients may have difficulty in performing activities of daily living like self-care. It may also impair social and recreational activities. In normal healthy people fatigue results in as a physiological reaction to extreme exercises and prolonged physical activities. However, a person suffering from viral infection or Covid-19 may feel fatigue or exhaustion even</span> at rest.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Depending on the severity of viral infection, you may feel one or more symptoms:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Chronic tiredness or sleepiness</span></li><li><span style="font-family: georgia; font-size: large;">Headaches</span></li><li><span style="font-family: georgia; font-size: large;">Dizziness</span></li><li><span style="font-family: georgia; font-size: large;">Muscle soreness</span></li><li><span style="font-family: georgia; font-size: large;">Muscle weakness</span></li><li><span style="font-family: georgia; font-size: large;">Diminished reflexes and responses</span></li><li><span style="font-family: georgia; font-size: large;">Irritability</span></li><li><span style="font-family: georgia; font-size: large;">Loss of appetite</span></li><li><span style="font-family: georgia; font-size: large;">Reduced immune system function</span></li><li><span style="font-family: georgia; font-size: large;">Blurred vision</span></li><li><span style="font-family: georgia; font-size: large;">Poor coordination</span></li><li><span style="font-family: georgia; font-size: large;">Poor decision-making skills</span></li><li><span style="font-family: georgia; font-size: large;">Poor concentration and memory problems</span></li><li><span style="font-family: georgia; font-size: large;">Low motivation</span></li><li><span style="font-family: georgia; font-size: large;">Hallucinations</span></li></ul></div><h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h2><h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">What Should You Do to Manage COVID Fatigue?</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Fatigue, as a result of viral sickness like COVID-19 or long-haul COVID-19, may cause lack of energy and hamper day to day activities.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Here are some tips to manage fatigue symptoms:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Just Relax</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You need to accept that fatigue is one of the side effects of COVID-19.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Getting a sound and enough sleep is necessary. It will make a faster recovery when you rest more. Getting enough sleep and getting up early can be good for your mental and physical health. It can expand your efficiency by causing you to feel lively, good and energetic. Remind yourself that your body heals and stores energy while you sleep, so don't feel bad about how much you sleep. An unfortunate COVID symptom is disturbed sleep patterns. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Try yoga, tai chi, aromatherapy, mindful meditation, and other forms of relaxation. All these techniques and therapies are well known for reducing stress as well as fatigue. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some ideas include going for a walk with a friend, watching old episodes of your favorite TV show, or getting together with friends for a virtual trivia night. Switch to your favorite comedy show or read the comics, if nothing else.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You can also try laughter therapy. There's a sound response to laughter by the body and could in fact set you up for in general long term wellbeing. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Plan And Prioritize Important Task</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Before you start, think about what you can do more efficiently with limited energy. Make a list of things you can do to feel better. Don't rush into work because fatigue can be overwhelming. Take it easy. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Try to prioritize important tasks during the time of day when you feel most energized and less exhausted if you are returning to work. It can give you a sense of control without draining your energy. Focus on the task that are significant and important.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Our bodies thrive when we stick to routines every day. Quite possibly of the best thing to do is keep a day-to-day daily practice, follow it well and become comfortable to the tasks that need attention. The more you become adapted to it, the simpler it will be for you to fully recover a normal life.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><h3><span style="font-family: georgia; font-size: large;">3. Develop Positive Attitude</span></h3><div><span style="font-family: georgia;"><br /></span></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQmZblVdw1Rm3oj-l4uKlG6o_M8uttKzKdoBNrKqrzYT3CiyWospX6oA1uf7SVFxsDunkpT7BsXK5wV2ezA8qV5UT5hE0jaJI2Yy9OFaYAMLfpHjyzAM_ie21UZEMArvvyIEzXZVi3Bg2u45bR3g4mu1liBsE05Hl4BtfbBozs2DuL0FRxxWSpvAi9dA/s1920/Develop-Positive-Attitude.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Develop Positive Attitude" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQmZblVdw1Rm3oj-l4uKlG6o_M8uttKzKdoBNrKqrzYT3CiyWospX6oA1uf7SVFxsDunkpT7BsXK5wV2ezA8qV5UT5hE0jaJI2Yy9OFaYAMLfpHjyzAM_ie21UZEMArvvyIEzXZVi3Bg2u45bR3g4mu1liBsE05Hl4BtfbBozs2DuL0FRxxWSpvAi9dA/w400-h266/Develop-Positive-Attitude.jpg" title="Develop Positive Attitude" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Positive Thinking</span></td></tr></tbody></table><span style="font-family: georgia;">Do not shy to talk about your frustrations you are facing due to fatigue or long haul Covid-19. Finding a friend, family member, or professional with whom you can discuss your anxieties and frustrations will be extremely beneficial. Ignoring the frustration will not result in its disappearance. In the long run they can come in as an emotional explosion and you will not have much control.</span></div><div><span style="font-family: georgia;"><br /></span></div><div></div><div>Look around at what beautiful things you have. The more you do this, the simpler it gets to live in the moment. It is human nature that we worry about future and carry our bad memories of the past. Don’t do that. Life is beautiful and full of opportunities. </div><div><span style="font-family: georgia;"><br /></span></div><div><span style="font-family: georgia;">Think positively and treat yourself and others with compassion. We can not control all the situations that we are going through but we can definitively develop a positive attitude by appropriate reasoning. </span></div><div><span style="font-family: georgia;"><br /></span></div><div><span style="font-family: georgia;">Keep reminding yourself, "I'm doing all that can be expected." Try not to anticipate flawlessness and don't be hopeless in failures. We were never adequately prepared to survive a pandemic. </span></div><div><span style="font-family: georgia;"><br /></span></div></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Light Exercise And Physical Activities</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Keep yourself active but listen to your body. You may feel less energetic due to viral infection but light exercise can pour energy in you. Indeed, even a basic walk can help. Endorphins are released during exercise, which help us feel happier and less stressed. Post-recovery, exercise is a good way to get rid of aches and pains. But proceed slowly. Keep in mind that you are exercising to stay active, not for exhaustion.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Consume Healthy Food</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlXlCqh9j23uO6CrJUqnzecE9Z6HdaWHHHLhvBcJqSqdCMe76HXcK1yhSl8IRFzlCspz8K0MLQT5b5XqtoMD8vPdOGKSr_hH2to0zcKIXv_le9OGxzfV1UEssDgDOSt_AJ1kfeIfZWEu8GoQ3aitW7fCkxi_lXRc-8P6ZiMoSByeiIDW0CFhebb4sU6g/s1920/Consume-Healthy-Food.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Consume Healthy Food" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlXlCqh9j23uO6CrJUqnzecE9Z6HdaWHHHLhvBcJqSqdCMe76HXcK1yhSl8IRFzlCspz8K0MLQT5b5XqtoMD8vPdOGKSr_hH2to0zcKIXv_le9OGxzfV1UEssDgDOSt_AJ1kfeIfZWEu8GoQ3aitW7fCkxi_lXRc-8P6ZiMoSByeiIDW0CFhebb4sU6g/w400-h266/Consume-Healthy-Food.jpg" title="Consume Healthy Food" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Healthy Food</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Consume foods that give you more energy. Vitamin D, an active form of the vitamin that plays a role in health-promoting processes like calcium metabolism, neuromuscular function, and immune system function, is best obtained from sunlight. Every day, try to spend 15 to 20 minutes outside for sun bath. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><span style="font-family: georgia; font-size: large;">Foods like soup, rice, and khichdi should be part of your diet because they are light, easy to digest, and full of nutrients. Stay away from excessive sugar, fried and packaged food. This can be difficult because of COVID's loss of taste, smell, and appetite. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">When you're recovering, staying hydrated is essential. Combating fatigue and exhaustion can also be accomplished by drinking more water and liquids that hydrate you. For example, you can go for coconut water and ORS supplements. If needed, additional ingredients can be added.</span></div></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Follow Safety Precautions</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Do not forget to take safety precautions. Wear a mask whenever you are outside and keep your distance from other people. You can get a good dose of core fatigue-fighting vitamins and minerals like zinc, vitamin A-C-E-K-B6, calcium, copper, iron, magnesium, potassium, phosphorus, protein, riboflavin, by increasing the consumption of dry fruits every day.</span></div><div style="text-align: justify;"><br /></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">7. Take A Note</span></h3><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div style="font-weight: 400;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="font-weight: 400;"><span style="font-family: georgia; font-size: large;">Keep a diary and note down everything that makes you tired or makes it worse. This will help you to avoid activities that use a lot of energy. Monitor your fatigue in the diary and look for gradual improvement. There will be good days and bad days for you, but overall, you should get better slowly. Consult a medical professional, such as your general practitioner when needed.</span></div><div style="font-weight: 400;"><span style="font-family: georgia; font-size: large;"><br /></span></div></span></h3><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">When Should I See a Doctor About COVID Fatigue?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You should consult your physician or doctor when you had COVID-19 and your fatigue symptoms are not diminishing after 2 to 3 weeks of recovery.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Consult the health care provider when:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Your fatigue symptoms are worsening.</span></li><li><span style="font-family: georgia; font-size: large;">It’s being more than 4 weeks and there is no change in fatigue symptoms </span></li><li><span style="font-family: georgia; font-size: large;">You develop any new symptoms.</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>You May Also Like:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><div><a href="https://www.stayfitandcalm.com/2023/03/follow-these-essentials-steps-to-be.html" target="_blank"><span style="font-family: georgia; font-size: large;">Basic Steps To Stay Safe And Healthy At Gym During Flu</span></a></div><div><br /></div></div><div><br /></div></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com7tag:blogger.com,1999:blog-2345096047982283662.post-91704935886561719542023-05-10T10:46:00.004+05:302023-09-07T02:09:55.025+05:30Theraband For Work Out: 8 Reasons Why It Is A Good Choice<div style="text-align: left;"><h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">What Is A Theraband Or Resistance Band?</span></h2><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxd5tlAzi9Ym-HWBMsLVOVCKn0ZehUMCE4UU3AK3CDc4McTWJjRpqpPb90B6oCbm0LSKaw1u3YkR_iD0Dxk1ZF16iZUbecuiJv2wEPqHuNKLliOJifwtWe5v--5fMjYmqzp8sXUY1GhowcsoHmX-VszX-pcsDZ6edv6LG4AgO8DpOxE3zA6vDSeagmiA/s1920/Strength-Training-By-Therabands.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Strength Training By Therabands" border="0" data-original-height="1282" data-original-width="1920" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxd5tlAzi9Ym-HWBMsLVOVCKn0ZehUMCE4UU3AK3CDc4McTWJjRpqpPb90B6oCbm0LSKaw1u3YkR_iD0Dxk1ZF16iZUbecuiJv2wEPqHuNKLliOJifwtWe5v--5fMjYmqzp8sXUY1GhowcsoHmX-VszX-pcsDZ6edv6LG4AgO8DpOxE3zA6vDSeagmiA/w400-h268/Strength-Training-By-Therabands.jpg" title="Strength Training By Therabands" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Strength Training By Therabands</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A theraband, or resistance band is made up of latex. These are used for light strength training and physical therapy exercises. They are great if you want to do low-intensity exercises or work on preventing injuries. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Before using a theraband, proper posture, <a href="https://www.stayfitandcalm.com/2022/08/top-9-stretches-to-do-everyday.html" target="_blank">stretching</a>, and knowledge of the exercises to perform are required. You can use resistance bands to help you heal or get in better shape if you know how to use them and what exercises to do with them.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Although resistance bands are great for those who prefer to exercise at home or carry their workouts with them when traveling, their value extends beyond that. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">These easy exercise tools have a lot going for them, like usefulness, convenience, safety, and effectiveness. You'll be more motivated to incorporate resistance training into your own home gym the more you learn about their benefits.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Types Of Therabands</span></h3><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">• Resistance Bands with Handles</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">These tube bands are mostly used for working out and growing muscle size and strength. The handles provide better grip making it to use effectively.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•Flat Resistance Bands</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">They are wide and level, making them simple to fold over your hand and change the length without any problem. These are suitable for general body strength training.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•Loop Bands </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">These groups are like Flat Bands, However, they are smaller in size. These bands are commonly used in gyms and physical therapy centres.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•Leg and Arm Tube Resistance Bands</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">These are closed-loop tube bands. You can find different varieties of these bands, for example, leg groups with lower leg sleeves and figure-8 shapes with handles for the chest area.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">•Power and Versatility Groups</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">These therabands are used for resistance training and power lifting. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Therabands Color Coding</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Based on the resistance they provide, Therabands are colour coded as follows: </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Yellow (lightest resistance)</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Red (light resistance)</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green (light-medium resistance)</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Blue (medium resistance)</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Black (heavy resistance)</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Silver (heaviest resistance)</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Gold (heaviest resistance)</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Benefits of Therabands </span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">These low-cost exercise tools can be used by people of any age or fitness level. Therabands practices are very effective and provides many advantages over normal free weight training.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Low-Cost Workout Option </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Therabands are a low-cost addition to your home gym equipment, whether you purchase them as a single piece or in a set.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Adaptability</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Therabands come in a variety of resistance levels, the most common of which are light, medium, or heavy. During exercise, you can further adjust the amount of resistance by combining multiple bands to increase the challenge and giving the band more or less slack. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. Modify Familiar Exercises</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Common strength-training moves serve as the foundation for resistance band exercises. The resistance band can help you strengthen the majority of your body's muscles, and it's simple to modify your <a href="https://www.stayfitandcalm.com/2023/04/steps-to-beat-heat-and-stay-cool-during.html" target="_blank">workout</a> sessions by adjusting the number of reps and resistance. Simply altering the speed at which the band is used can also alter how the muscle is worked.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Exercise For Whole Body </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You can perform whole body exercise by using Therabands. Theraband kits usually include suggested exercises for almost all of your body's major muscle groups. Numerous exercise options are available by, for instance, stepping on one end of a band or looping the band around a stationary object.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Save Space On Storage </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">When you don't have much room for a home gym, resistance bands are a great option because they can be stored and kept in small storage area. After you exercise, you can either store them in a box or drawer by coiling them up and hanging them on a hook.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Exercise On The Go </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Therabands are a great way to bring your workout with you when you travel because it is small, elastic and portable. In the limited space of a hotel room, you can easily perform various resistance band exercises.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSGoUqFJsdNqBfplFnQgrta7qwzBoUgV-CWkLeHKpjNId_X_oVt24S4VRIhjqW4XfoKlyuN2_bYPNIjlo3b5YJj6X0KZE7QS1APrHkuhmCArqljiVDeZff98uLBi4pmriSt5AsHJqXW7iTvhR2aK7qE3JSQa3FejmCLTGU2GyirR_9vZ_qbxeJmeXsvw/s1920/Exercise-Safely-By-Therabands.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Exercise Safely By Therabands" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSGoUqFJsdNqBfplFnQgrta7qwzBoUgV-CWkLeHKpjNId_X_oVt24S4VRIhjqW4XfoKlyuN2_bYPNIjlo3b5YJj6X0KZE7QS1APrHkuhmCArqljiVDeZff98uLBi4pmriSt5AsHJqXW7iTvhR2aK7qE3JSQa3FejmCLTGU2GyirR_9vZ_qbxeJmeXsvw/w400-h266/Exercise-Safely-By-Therabands.jpg" title="Exercise Safely By Therabands" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Exercise Safely By Therabands</span></td></tr></tbody></table></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">7. Exercise Safely, Even Alone </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Resistance bands provide strength training without the danger of crushing your fingers between weight plates or dropping a heavy weight on your foot. Because of this, you can use them to exercise even when you don't have a personal trainer or a workout partner to watch out for you.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">8. Use In Conjunction With Other Exercise Equipment </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Despite the fact that resistance bands are excellent on their own, they can also be used in conjunction with other exercise equipment. You can get the most out of both a resistance band and a dumbbell when you do bicep curls at the same time.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Who All Can Use Resistance Bands?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Anyone can use Therabands or resistance bands to achieve their fitness goals. Depending upon the fitness goals, they can be used by the following groups, and their reasons are as follows:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">For Muscle Gain</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If someone is looking to enhance muscle strength and size, he/she can use bands in instead of dumbbells and machines. Therabands or resistance bands can be new and challenging task to their muscles resulting in muscular growth. In addition, a 10 week study showed that individuals with moderate intellectual disability showed significant improvement in <a href="https://www.tandfonline.com/doi/abs/10.1080/08990220.2023.2194386?journalCode=ismr20" rel="nofollow" target="_blank">motor development</a> with Theraband exercises.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">For Weight Loss</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Anyone who wants to lose weight will find that strength training, cardio, and a healthy diet work best together. Add Therabands to your exercise routine everyday practice, for example, in a full-body circuit. This could look like doing squats with a band, back rows with a band, and a chest press with a resistance band. This will result in burning more calories and building muscle strength simultaneously, which will assist you with getting in shape over the long time.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8895240/" rel="nofollow" target="_blank">Researches</a> suggest that in order to achieve the goal of improving body composition, overweight and obese individuals can perform resistance exercise using Therabands to lose fat and resistance exercise using their own body weight to gain and maintain muscle mass.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Good For Elderly People</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Standard gym weights can be difficult and strenuous on the body for adults at the age of 60 and above. Muscular strength and endurance can be maintained without going too hard with resistance bands. One of the safest ways to improve bone strength and assist in preventing osteoporosis is to use resistance bands.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Athletes</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Bands assist the athletes for the development of strength and power, as well as to prevent unwanted injury. Therabands are good choice for them as it can be carried with them wherever they go and get a good workout no matter where they are. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">During Pregnancy</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Women who are pregnant should exercise to get more sleep and feel better. In any case, this isn't an ideal opportunity to indulge into an extreme weight lifting program. For light muscle-toning, resistance bands and high repetitions (15-20) are ideal.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"> </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">So, it is clear that Therabands are good option for resistance training. These are easy to use and carry. However, it is advisable to get an expert opinion from a qualified health care provider before diving into resistance training.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Also Read:</span></div><div style="text-align: justify;"><br /></div><div style="text-align: justify;"><a href="https://www.stayfitandcalm.com/2022/12/excellent-exercise-tips-for-diabetics.html" target="_blank"><span style="font-family: georgia; font-size: large;">Excellent Exercise Tips For Diabetics How To Prevent Low Sugar Levels</span></a></div></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com4tag:blogger.com,1999:blog-2345096047982283662.post-61864675575275205822023-04-30T11:00:00.006+05:302023-09-07T02:20:16.022+05:308 Weight Loss Exercises: No Gym Required And Easy To Perform At Home<h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Physical Activity And Weight Loss</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrR-0aMO7LJ2tzU10K1y1Y9ov1AxtpVKcCi5SA9Bim_R9bmptgLAkXvpdWljqldvzRCR_Pv51FrzKieO6hFjMqbUe1fJNZ1rxkj2RkLfRLkoslUFUpPhwSHYX48kIywbfDHS9FcxUvIKg0a4N590ybZg6SUkx-pZy3XBweTlphh1L683NSCkUCGiy1Mw/s2880/Physical-Activity-And-Weight-Loss.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Physical Activity And Weight Loss" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrR-0aMO7LJ2tzU10K1y1Y9ov1AxtpVKcCi5SA9Bim_R9bmptgLAkXvpdWljqldvzRCR_Pv51FrzKieO6hFjMqbUe1fJNZ1rxkj2RkLfRLkoslUFUpPhwSHYX48kIywbfDHS9FcxUvIKg0a4N590ybZg6SUkx-pZy3XBweTlphh1L683NSCkUCGiy1Mw/w266-h400/Physical-Activity-And-Weight-Loss.jpg" title="Physical Activity And Weight Loss" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Move Your Body</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Many forms of physical activity can help you lose weight by burning more calories. Depending on your age, diet, and initial weight, you might lose more or less weight.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Cardiovascular (CV) diseases like coronary heart disease (CHD), heat failure (HF), stroke, ventricular dysfunction, and cardiac arrhythmias are all linked to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/" rel="nofollow" target="_blank">obesity</a>. In order to lessen the severity of cardiovascular risk factors, the American Heart Association's scientific statement on obesity and weight loss recommends weight loss for overweight and obese patients. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Weight reduction in these patients have been related with enhancements in numerous cardiometabolic risk factors like predominance of the metabolic condition, insulin resistance, type 2 diabetes (T2DM), dyslipidemia, hypertension, aspiratory sickness, CV illness, and irritation. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Clinically critical weight reduction has been demonstrated to be more effective in decreasing cardiovascular and type 2 diabetes risk factors. As a result, many health care providers have good reasons to recommend that overweight and obese patients try to lose at least some weight. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Exercising is good for your health as a whole. Losing weight and being healthy go hand in hand. A person is more likely to develop a number of conditions, including hypertension, diabetes, high cholesterol, and other cardiovascular issues, if their body mass index is higher. For the successful management of these conditions, exercise also becomes extremely important. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Dieting and exercise are two crucial considerations when trying to lose weight. The two must be in balance in order to be effective. If you eat well but don't exercise or work out a lot but don't follow your diet, your body will behave very differently in your daily life.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Along with weight loss, exercise has many other advantages. Exercise makes you feel better, makes your bones stronger, and lowers your risk of many chronic diseases. Many people do not opt for gym or avoid to join any fitness center. Lack of time or unavailability of suitable timing along with financial crisis to pay the expenses and fee of gym are major issues. Due to these reasons many obese people do not start or give up their fitness journey in the middle. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Therefore, this article is summarizing some exercises/physical activities which can be performed at home. Moreover, these activities do not require heavy investment and are almost free of cost.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>You can try these at-home exercises for weight loss that don't require any equipment. </b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Walking </span></h3><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Walking is an excellent form of exercise. You can do it anytime which suits you. Total fat loss is observed both at slow as well as fast <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8840715/" rel="nofollow" target="_blank">walking</a> speed. Interestingly, in a study, fat loss was more clear and rapid in overweight or obese subjects who walked slowly as compared to </span><span style="font-family: georgia;">subjects who walked at fast speed.</span></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Running </span></h3><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpubR5JX_o-5vuPOsAq5FMdE5Qcj7OaBs4MWxx5y_jB9g9hY-eIpnZqXxcWgHYXc9oNxXHidYziWe3Wc1Cmd1MaNlvp5O2mnaFsqoQtgS0PytoSEEPJljs4K6YV_y957Y3JsS-n9Go-gGIQu2yIZ951booEdkrRvGIvnmhWP4-vuJSajX3JlY5C3UtyA/s2880/Jogging-And-Running-For-Weight-Loss.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Jogging and running" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpubR5JX_o-5vuPOsAq5FMdE5Qcj7OaBs4MWxx5y_jB9g9hY-eIpnZqXxcWgHYXc9oNxXHidYziWe3Wc1Cmd1MaNlvp5O2mnaFsqoQtgS0PytoSEEPJljs4K6YV_y957Y3JsS-n9Go-gGIQu2yIZ951booEdkrRvGIvnmhWP4-vuJSajX3JlY5C3UtyA/w266-h400/Jogging-And-Running-For-Weight-Loss.jpg" title="Jogging and running" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Jogging And Running</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Many people prefer and love Jogging and running. These are one of the easiest activities for weight reduction. As per many researches average <a href="https://pubmed.ncbi.nlm.nih.gov/25766050/" rel="nofollow" target="_blank">running distance</a> should be 5 KM per week and it should be combined with diet modification for better results. Jogging and running can decrease visceral fat, which has been linked to coronary illness, diabetes, and other chronic conditions.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. Cycling</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Cycling is another option which can be considered for weight reduction. It can be chosen by individuals at all fitness levels. The biggest advantage of cycling is that it does not put undue pressure on joints like the walking, running or jogging do. In addition to this, cycling can be helpful for cardiorespiratory fitness along with muscle strengthening. Cycling is also linked to reduce the risk of certain chronic illness.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Swimming</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Swimming is a good method for weight reduction. Swimming is low impact physical activity and puts less or pressure on joints. Due to these reasons it is an excellent choice for people who suffer from joint pain or injuries and want to reduce weight. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Yoga </span></h3><div style="text-align: justify;"><div class="separator" style="clear: both; text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><span style="font-size: large;"><span style="font-family: georgia;">You can practice yoga anywhere, the majority of gyms offer yoga classes however, you can also perform yoga at home. Thanks for the </span><span style="font-family: georgia;">numerous <b>online instructional videos</b>. </span><span style="font-family: georgia;">Yoga provides you feeling of freshness and fullness. Yoga can fill you with positive energy and decrease stress level thereby </span><span style="font-family: georgia;">promotes weight loss.</span></span></div><div style="text-align: justify;"><br /></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Pilates </span></h3><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ZxcrAArFff7jcRucdHLE9ERLqlkCsF4a3cr6ofrmYTWsDtq3x5d-O3DmBujaEyurRukpM_Z9iUWoaOk4oJlPlMJsCbE1hrz4m9Uvw3F4FoOFgdoe_n3xVKIWBoJslakZPSlBvIxFBuQEaHiK1EQ4WQ8lSJiPp2PZzqROmFgJ7lNi3QHUai4F2MPdcQ/s1920/Pilates-For-Weight-Loss.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Pilates For Weight Loss" border="0" data-original-height="1478" data-original-width="1920" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ZxcrAArFff7jcRucdHLE9ERLqlkCsF4a3cr6ofrmYTWsDtq3x5d-O3DmBujaEyurRukpM_Z9iUWoaOk4oJlPlMJsCbE1hrz4m9Uvw3F4FoOFgdoe_n3xVKIWBoJslakZPSlBvIxFBuQEaHiK1EQ4WQ8lSJiPp2PZzqROmFgJ7lNi3QHUai4F2MPdcQ/w400-h308/Pilates-For-Weight-Loss.jpg" title="Pilates For Weight Loss" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Pilates For Weight Loss</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you combine Pilates with a healthy diet and other forms of exercise like weight training or cardio, you can lose even more weight. Pilates is an incredible activity for beginners that can assist you with getting more fit and work on different parts of your actual wellness simultaneously.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Muscle exertion is achieved through the use of approximately fifty simple, repetitive exercises in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/" rel="nofollow" target="_blank">Pilates</a>. The exercises are meant to improve posture, balance, flexibility, and muscle strength as well as endurance. Single leg stretch, double leg stretch, criss-cross and leg circle are only a few examples of Pilates exercise.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">7. Skipping or Jumping Rope </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Skipping is an all-body workout that helps you burn a lot of calories in a short amount of time while also improving your muscle strength and metabolism.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The exercise also raises your heart rate, causing your blood to flow more quickly throughout your body and keeping your heart in better and healthier condition. This exercise takes care of your lungs as well as your heart by keeping them healthy and functioning properly.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">8.Planks</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ykmgrljAOI4Ta7zjW-Z7TpqXyxL0n2f2zTCMB-HVQ1DALMaZmfQ_ewPt3u6LQ_2iPJSUMdQllB3RVwrO8kBO5UJh0u3wk7paxvYP6GgkMZPciOAhiQengd0U-JCVwLtrxtKSuahUQLJOwcvBFAT20gqYfhRCC_TIf1tRndV0CxfzYCaKku3DFYaFjQ/s1920/Plank-Exercise-For-Weight-Loss.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Plank Exercise For Weight Loss" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ykmgrljAOI4Ta7zjW-Z7TpqXyxL0n2f2zTCMB-HVQ1DALMaZmfQ_ewPt3u6LQ_2iPJSUMdQllB3RVwrO8kBO5UJh0u3wk7paxvYP6GgkMZPciOAhiQengd0U-JCVwLtrxtKSuahUQLJOwcvBFAT20gqYfhRCC_TIf1tRndV0CxfzYCaKku3DFYaFjQ/w400-h266/Plank-Exercise-For-Weight-Loss.jpg" title="Plank Exercise For Weight Loss" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Plank Exercise For Weight Loss</span></td></tr></tbody></table><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399219/" rel="nofollow" target="_blank">Plank</a> exercise is a movement that can be done by anyone with minimal spatial requirements. It is derived from Pilates, yoga, and stretching. It is possible to burn a lot of calories and build muscle in a short amount of time with plank exercise because it can be done with the whole body. Plank exercises have been shown to reduce low back pain, prevent falls, and build strength and endurance, according to some studies.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The greatest advantage of the Plank exercise is that it targets most of the major muscle groups in the body. It makes your core, shoulders, arms, chest, back, and hips stronger. Plank exercises help the body quickly burn excess calories and fat in addition to these advantages.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">To achieve quicker and better results, you must concentrate on holding the plank position for a longer period of time.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are numerous variations of the plank exercise that target various body parts and muscles. You'll keep getting stronger in your core, balance, endurance, and posture with each variation.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The Final Words</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are a number of ways by which you can burn your calories. The basic principle of weight reduction is that you need to burn more calories than you consume. These were some option which can be done at home. However, every individual body respond </span><span style="text-align: left;"><span style="font-family: georgia; font-size: large;">differently therefore, you should first consult your health care provider before opting any weight reduction exercise/regimen/program.</span></span></div><div style="text-align: justify;"><span style="text-align: left;"><span style="font-family: georgia; font-size: large;"><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">High physical activity or exercise training (ET) are associated with various cardiovascular benefits. Therefore, these should be an integral part of weight reduction journey for obese people. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In fact, a number of epidemiological <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/" rel="nofollow" target="_blank">studies</a> suggest that high levels of physical activity or cardiorespiratory fitness reduce obesity-related health risks. In addition, it has been demonstrated that cardiorespiratory fitness levels alter the relationship of the obesity paradox, in which a higher cardiorespiratory fitness level is linked to increased survival across all body mass index (BMI) categories. Therefore, regardless of the weight loss achieved regular physical activities should be continued. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You May Also Like: </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large; text-align: left;"><br /></span></div><div style="text-align: justify;"><a href="https://www.stayfitandcalm.com/2023/05/water-fasting-benefits-and-8-important.html" target="_blank"><span style="font-family: georgia; font-size: large;">Water Fasting Benefits And 8 Important Tips To Avoid Risk</span></a></div><div style="text-align: justify;"><span style="text-align: left;"><div><br /></div></span></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com8tag:blogger.com,1999:blog-2345096047982283662.post-81287109515809681662023-04-20T11:55:00.004+05:302023-09-07T02:25:27.566+05:30Benefits Of Green Tea: Does It Help You Lose Weight?<h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Do You Like and Enjoy Green Tea? </span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Did you know that, after water, tea is the beverage that people drink the most all over the world? Of the many teas, Green tea is a type of 'non-fermented' tea. Compared to oolong or black tea, it has more catechins. Catechins have a lot of antioxidant power. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4QGaIDfVb2efSiSMwu99-D7xjCUSEBe_6NEOzt-9hTNn5ZTd9FkYAszQoI5yEq3E7XpC4pPDblVX8ZpfdqD8aPEznlUW9k2F9UU-JmC84qyz0XvEBxrH59WCxSocYeehjo7bYzJjddWBGBt2pHCaBdKIjKHFl3Cng-G0ukat0-JHMzTSt2YXMAwaWAQ/s1920/Enjoy-Green-Tea.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Enjoy Green Tea" border="0" data-original-height="1321" data-original-width="1920" height="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4QGaIDfVb2efSiSMwu99-D7xjCUSEBe_6NEOzt-9hTNn5ZTd9FkYAszQoI5yEq3E7XpC4pPDblVX8ZpfdqD8aPEznlUW9k2F9UU-JmC84qyz0XvEBxrH59WCxSocYeehjo7bYzJjddWBGBt2pHCaBdKIjKHFl3Cng-G0ukat0-JHMzTSt2YXMAwaWAQ/w400-h275/Enjoy-Green-Tea.jpg" title="Enjoy Green Tea" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Enjoy Green Tea</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">Green Tea's antioxidant properties are enhanced by the presence of certain minerals and vitamins in addition to catechins. Green tea has traditionally been regarded as a nourishing beverage in traditional Chinese medicine. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Recent human studies have shown that <a href="https://pubmed.ncbi.nlm.nih.gov/16582024/" rel="nofollow" target="_blank">green tea</a> may support other physiological functions like blood pressure control, antibacterial and viral activity, solar ultraviolet protection, increased bone mineral density, anti-fibrotic properties, and neuroprotective power. It may also promote oral health and reduce the risk of certain types of cancer. Due to the growing interest in the health benefits it provides, green tea is now included in the category of beverages with functional properties. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green Tea And Weight Loss </span></h3><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhNBzwNNMUsPw6YW6GDh0hLeT3mfA4ooL1ZMEBxAqTTOenHr3gTc-UJdI0ZYq8X4F4u1yPtguCLf5HpTLOzS7drFhRqx7BlL6JCsfBcwqbqa0-hZdmon7yiVx4bGYy6VqvHQK_ub90FhROm6LoeDULM52vlLN2T1Ae3A1zixhbMgGqKKH3Tbdph4Hoiw/s2880/Green-Tea-And-Weight-Loss.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Does Green Tea Help You Lose Weight?" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhNBzwNNMUsPw6YW6GDh0hLeT3mfA4ooL1ZMEBxAqTTOenHr3gTc-UJdI0ZYq8X4F4u1yPtguCLf5HpTLOzS7drFhRqx7BlL6JCsfBcwqbqa0-hZdmon7yiVx4bGYy6VqvHQK_ub90FhROm6LoeDULM52vlLN2T1Ae3A1zixhbMgGqKKH3Tbdph4Hoiw/w266-h400/Green-Tea-And-Weight-Loss.jpg" title="Does Green Tea Help You Lose Weight?" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Does Green Tea Help You Lose Weight?</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green tea may have a number of health benefits due to the abundance of nutrients and antioxidants it contains. One of these benefits may be a reduction in weight.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The physiological processes that turn food and water into usable energy are collectively referred to as the metabolism. By increasing the efficiency of the body's metabolism, green tea may aid in weight loss.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="text-align: left;"><span style="font-family: georgia; font-size: large;">There are two major substances found in Green tea: caffeine and catechin. Catechin which is a kind of flavonoid acts as antioxidant. </span></span><span style="font-family: georgia; font-size: large;">Both of these substances may have the ability to accelerate metabolism, according to research. Both catechin and caffeine can make the body to use more energy, and catechin can aid in the breakdown of excess fat.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><span style="font-family: georgia; font-size: large;">Theoretically the benefits of green tea for weight loss are supported. In addition, there are some evidences to support these claims outside of clinical settings.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Catechins or an epigallocatechin gallate (EGCG)- caffeine combination significantly affect weight reduction and weight maintenance. Since catechins may have an effect on habitual caffeine consumption and ethnicity, the findings may act as moderators. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">In a study the use of Green Tea for weight reduction was investigated. The clinical utilization of green tea to stimulate weight loss in overweight population was examined. Although it found that drinking green tea helped people <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/" rel="nofollow" target="_blank">lose weight</a>, the results were not significant, so the authors concluded that it was unlikely to have any clinical significance.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">It's important to remember that green tea probably won't help you lose weight much. Green tea does not have the same positive effects on metabolism as other healthy ways to lose weight, like exercising.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Weight loss strategies that work well include exercising on a regular basis and consuming a diet high in vegetables. </span></div></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Other Benefits of Green Tea</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">We now know that adults who are already overweight or obese have not seen significant weight loss from green tea or its extracts. Additionally, it has not been demonstrated that Green tea aids in weight maintenance.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Let's look at some additional advantages of green tea:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Boost Immunity</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Because it shields the body from free radicals and oxidants, green tea boosts <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/" rel="nofollow" target="_blank">immunity</a>. Ongoing investigations proposed that green tea polyphenols (GTPs) could safeguard against Parkinson's and Alzheimer's sicknesses and other neurodegenerative infections.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Lowers Your Cholesterol Level</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A small number of studies suggest that both green and black tea may reduce some risk factors for heart disease, such as cholesterol and blood pressure. However, the research has its limitations, such as the evaluation of the data and the differences among the study populations, so no firm conclusions can be drawn.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Prevent Cancer</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green tea consumption has also been linked to the prevention of many types of cancer, such as lung, colon, esophagus, mouth, stomach, small intestine, kidney, pancreas, and mammary glands cancer.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Best Time To Consume Green Tea For Weight Loss</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Despite the fact that green tea has been included in Mediterranean and Asian diets due to its ability to protect against cardiovascular and neurodegenerative diseases, there is no conclusive evidence that drinking green tea helps people lose weight. As a result, it is impossible to determine the ideal time to consume green tea. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Studies also show that drinking too much green tea can have negative effects because the system's polyphenols will become unstable, causing autoxidative reactions and the production of reactive oxygen species (ROS). ROS is necessary for normal cell signaling and metabolism. On the other hand, an alteration in the amount of ROS can cause <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412948/" rel="nofollow" target="_blank">oxidative stress</a>, which harms cells and the organism as a whole. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">However, you should <b><u>avoid drinking green tea</u></b> during the following four times:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>1. Prior to sleep time:</b> If you have trouble sleeping, don't drink before or during the time you go to bed. It can disrupt your circadian rhythm and contains caffeine.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>2. In the Morning:</b> Green tea should not be consumed early in the morning. It can cause problems with the stomach if consumed on an empty stomach.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>3. After Eating:</b> Even though green tea aids in digestion, drinking it after a meal may prevent nutrients from being absorbed.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><br /></b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>4. Right after taking the medication: </b>Abstain from drinking it subsequent to polishing off medication as it very well may be destructive. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How Many Cups Should I Consume?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green tea is safe to drink in amounts of up to 8 cups per day when used as a beverage. The exact quantity will differ from person to person based on their caffeine intake and natural metabolism.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Consuming green tea is thought to be safe. However, caution must be taken in some cases. Green tea may be safe to drink during pregnancy and breastfeeding if consumed in quantities of up to six cups per day (with no more than 300 milligrams of caffeine). Drinking more than this sum during pregnancy might be dangerous and may build the gamble of adverse consequences. <b>Folic acid deficiency</b>, which is linked to birth defects, may also be increased by drinking green tea. Caffeine passes into bosom milk and can influence a breastfeeding baby.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green tea products, particularly pills containing green tea extract, have been linked to liver problems in a few people, though this is unusual. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Takeaway</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you drink green tea to help you lose weight, adding honey, lemon, mint leaves, cinnamon, or ginger can make it even more beneficial. All of these ingredients are very good for your health as a whole and can help you lose weight. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green tea has a lot of nutrients and antioxidants that may be good for your health. Further examination will be expected to decide the degree to which it might assist with weight reduction and the best technique for its utilization.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Green tea isn't unsafe, and it has been utilized for a really long time. All things considered, it could be a helpful expansion to a restorative eating routine and exercise system for weight reduction and generally wellbeing. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You May Also Like:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><a href="https://www.stayfitandcalm.com/2023/01/Easy-Habits-To-Lose-Weight.html" target="_blank"><span style="font-family: georgia; font-size: large;">8 Easy Habits Which Will Help You To Lose Weight Effortlessly</span></a></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com8tag:blogger.com,1999:blog-2345096047982283662.post-382427072807178062023-04-10T10:51:00.003+05:302023-09-07T02:15:43.743+05:30How To Beat The Heat And Stay Cool In Summer During Work Out<h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Stay Cool During Summer Work Out</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The heat can be a major problem for people who are planning to work out in the summer. You run the risk of developing a heat-related health condition like a heat stroke, heat exhaustion, or extreme dehydration if you don't take the necessary precautions. Any of these conditions can significantly hinder your progress toward your fitness goals.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In this way, we need to beat the heat. There are many ways to keep cool during the summer or when working out in hot weather.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw6thG0XZtBe8KkYCCY63LY1HxMfwb6uP5HnpSuXkIAW4RtoGJrUtEaC4aDH331YfXiy267tYWNQUg8dQCz0XITSujTggXAj6f68BGtr5ZlYcNawsfop93nm4lRD-ncKWQ3zXfT6X5GrHn596IJgMjpvtyV7pwkeq2MZ1Y1BVE-t7_LATlJmbb-Rmqow/s1920/Stay-Cool-During-Summer-Work-Out.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Stay Cool During Summer Work Out" border="0" data-original-height="1342" data-original-width="1920" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw6thG0XZtBe8KkYCCY63LY1HxMfwb6uP5HnpSuXkIAW4RtoGJrUtEaC4aDH331YfXiy267tYWNQUg8dQCz0XITSujTggXAj6f68BGtr5ZlYcNawsfop93nm4lRD-ncKWQ3zXfT6X5GrHn596IJgMjpvtyV7pwkeq2MZ1Y1BVE-t7_LATlJmbb-Rmqow/w400-h280/Stay-Cool-During-Summer-Work-Out.jpg" title="Stay Cool During Summer Work Out" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Stay Cool During Summer Work Out</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Due to the high rates of metabolic heat production and heat gain through physical transfer from the environment, exercising in the summer makes it difficult for the body to control its internal environment. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">While trying to limit the rise in core temperature, an expanded pace of sweat emission onto the skin is done at the expense of a deficiency of body water and electrolytes. <a href="https://pubmed.ncbi.nlm.nih.gov/15768725/" rel="nofollow" target="_blank">Performance</a> will be affected by prior dehydration during both long-term exercise regimen and short-term high-intensity exercise. Inadequate replacement of fluid losses may result in chronic hypohydration when training or living in the heat. Drinking water or other appropriate fluids can help mitigate some of the negative effects of exercising in the heat. The exercise task, the environment, and your physiological characteristics will all influence the optimal fluid replacement strategies. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Here are some tips to help you to safely work out on even the hottest of summer days.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">1. Taking a shower</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You might want to take a cold shower before your workout even starts. Use a wet head instead of a blow dryer after your shower to keep your body cool during your workout.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">2. Stay Hydrated With Water And Sports Drink</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5jF81AEVbe4eFPI8euGQKD2tnENIU8iPOFu2JBdRmEAzdUCEETZXsGFLNRpowZ3N-WUzhopq6qDViQGRhGpSMK_78bBaSZgPruYPMMMAvKHDBu1eO_UtDuSvJyzK9w67IGHDmOpZAF9ny5f9Zzs47VI29u31vbHYaQiqcbgb5RBE6yqyNhzCgK4Rzqw/s1920/Stay-Hydrated-With-Water-And-Sports-Drink.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Stay Hydrated With Water And Sports Drink" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5jF81AEVbe4eFPI8euGQKD2tnENIU8iPOFu2JBdRmEAzdUCEETZXsGFLNRpowZ3N-WUzhopq6qDViQGRhGpSMK_78bBaSZgPruYPMMMAvKHDBu1eO_UtDuSvJyzK9w67IGHDmOpZAF9ny5f9Zzs47VI29u31vbHYaQiqcbgb5RBE6yqyNhzCgK4Rzqw/w400-h266/Stay-Hydrated-With-Water-And-Sports-Drink.jpg" title="Stay Hydrated With Water And Sports Drink" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Stay Hydrated With Water And Sports Drink</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Reasonable <a href="https://pubmed.ncbi.nlm.nih.gov/20086731/" rel="nofollow" target="_blank">hydration</a> includes drinking a lot of liquid 2 hours before work out, 5 to 10 oz of liquid every 15 minutes during exercise, and liquids with sodium content after work out. Even if you don't feel thirsty, drink water before, during, and after physical activity. Carry a container of water with you, or plan water stops during your work out.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">On a hot day, water is your best friend for staying hydrated when you intend to exercise for more than 60 minutes.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Sports drinks are important to have when working out for a long time, especially in the heat, because they contain electrolytes and potassium that can help your body rehydrate and get back on its feet. Because sodium is an essential component for a hot day, the high sodium levels may actually be beneficial to your body.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Hyperhydration, which can result in hyponatremia (low blood sodium), can be caused by drinking an excessive amount of water. Drink water before, during, and after exercise and other physical activities if you want to avoid dehydration. Drink when you're thirsty during the day.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Studies show that you should hydrate well prior to the exercise, drink as much as is comfortable and useful, and <a href="https://pubmed.ncbi.nlm.nih.gov/11282317/" rel="nofollow" target="_blank">rehydrate</a> aggressively after exercise in anticipation of future activity sessions. The replacement of electrolyte losses at the same time aids in the recovery of significant fluid losses following exercise. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In the heat, a shift in substrate utilization toward carbohydrate oxidation increases carbohydrate requirements for exercise. Strategies for competition should include activities to increase the availability of carbohydrate, such as carbohydrate loading for endurance events, pre-event carbohydrate intake, and sports drink consumption in events lasting longer than 60 minutes. Daily food patterns should focus on replacing glycogen stores after exercise. Drinks containing 4-8% carbohydrate and electrolytes do not have any negative effects, even if they do not improve performance at all events held in hot weather. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">3. The Clothing</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Heat production is increased during exercise. The primary issue that arises when exercising in both warm and cold environments is how to dissipate the heat generated by muscular activity. The use of <a href="https://pubmed.ncbi.nlm.nih.gov/14606923/" rel="nofollow" target="_blank">clothing</a> typically acts as an insulation layer, preventing heat from transferring to and evaporating from the skin. In warm environments, wearing more clothing increases thermal insulation, which makes the temperature rise more quickly during exercise and prevents sweat from evaporating. However, by reducing thermal stress and radiant heat gain, clothing can protect you. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Cotton is a lightweight, inexpensive fabric that can help you stay dry. In the event that you're ready to exercise more, select perspiration wicking shirts and shorts to keep the perspiration under control.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Wear clothes that are lightweight, light-colored, and loose-fitting. Sunglasses, a visor or hat, and a lot of sweat-resistant sunscreen are all good ways to shield yourself from the sun.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Dim colors retain the heat, causing you to feel as though you're inside a warm cover. You'll also get hot wearing clothes that are heavy and tight. You'll stay cool by allowing more air to circulate over your skin in light clothing.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">4. Apply Sunscreen</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Nothing is worse than trying to finish a summer workout with a severe sunburn that makes it hard to move. Always apply sunscreen. Applying sunscreen can stop the burn before it happens. Choose s sunscreen with a SPF of no less than 50 and one that is water-confirmation so it doesn't fall off once you begin perspiring.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">5. Workout Timing</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Timing is everything, and in the summer, 10 a.m. to 3 p.m. is known to be the hottest time of day. Assuming that you're arranging an open air exercise, try to do it either previously or after this time allotment.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Because it can help them sleep better at night and maintain their energy throughout the day, many athletes prefer to exercise earlier in the day.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">6. Aquatic Exercise </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Aquatic exercise is any activity that is done in the water at a variety of depths. It is a physical activity with numerous advantages. The ideal time to make water your friend is during the summer. Try adding water sports like swimming, surfing, or Stand-Up-Paddle Boarding (SUP) to your workout on especially hot days. These exercises will assist you to stay fit, healthy and cool in hot summer days. Water's buoyancy can facilitate movement and enhance flexibility. Additionally, water provides movement resistance, which aids in muscle strengthening. Examples of activities that can be performed in water or in a pool include swimming, arm curls, and walking in the water etc.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">7. Working Out Indoors</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you have the equipment, you can work out indoors at your local gym or even at home. This may be your best option for maintaining your cool and avoiding heat-related injuries while still participating in your workout on days with an excessive heat warning.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Look for places inside where you can exercise, like a gym, community recreation center, or shopping mall. Find out what you can do at work or in your home. When it's cooler outside, schedule your workouts for early morning or late evening.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">8. Be Aware Of Your Limits</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Take frequent breaks in the shade and drink water before you become dehydrated. Give yourself four to fourteen days to get used to the heat. When it's very hot, you may not be able to exercise for as long or as hard as you normally would.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Give yourself a break if you start to feel dizzy, nauseous, or tired. Listen to your body. It's better to take some time off to rest than to workout too much, get sick or hurt, and have to stop all together.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Split your usual high-intensity workout into several smaller ones throughout the day if the summer heat proves to be too much for you. Your body will have time to rest and refuel as a result of this without jeopardizing your fitness and workout objectives.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">This summer, have fun, stay cool, and be safe!</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You May Also Like:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><a href="https://www.stayfitandcalm.com/2022/11/best-tips-by-experts-how-to-exercise.html" target="_blank"><span style="font-family: georgia; font-size: large;">Best Tips By Experts How To Exercise During Killer Air Pollution</span></a></div></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com3tag:blogger.com,1999:blog-2345096047982283662.post-36490019469754436222023-03-31T01:51:00.002+05:302023-09-07T02:27:38.382+05:3011 Best Ways To Lose Belly Fat Without Exercise <h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">How To Lose Abdominal Fat Without Exercise</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNDpxi103_FwEx94GaUN1h7dUyZ7TEiQN8hQLJXi0xK9UUNfY4oYBzTYjdYwGMs_8IYFOpqc18y_i5Q7Hk5Yfx7j_KkYdGQSQIrwY3XUAA6Tn0T-fT7FXJRph3GOavPiJNb6vFSGPkXaIUMKaPzr-AI5ckbiOwZ7P0_YECXRDaFPZ4REo60YpYSaIUxw/s1920/Lose-Abdominal-Fat.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Lose Abdominal Fat" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNDpxi103_FwEx94GaUN1h7dUyZ7TEiQN8hQLJXi0xK9UUNfY4oYBzTYjdYwGMs_8IYFOpqc18y_i5Q7Hk5Yfx7j_KkYdGQSQIrwY3XUAA6Tn0T-fT7FXJRph3GOavPiJNb6vFSGPkXaIUMKaPzr-AI5ckbiOwZ7P0_YECXRDaFPZ4REo60YpYSaIUxw/w400-h266/Lose-Abdominal-Fat.jpg" title="Lose Abdominal Fat" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Lose Abdominal Fat</span></span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How to lose abdominal fat or tummy without exercise is a prominent question. There is significant population struggling with obesity due to busy but sedentary lifestyle. Even if you don't do a lot of exercise, making a few changes to your diet and lifestyle can significantly help you lose abdominal fat.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">We'll go over a few non-exercise methods for losing belly fat in this article.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The accumulation of too much fat in the abdominal area is called belly fat. There are two types of fat accumulation: visceral, which is fat around the organs in the body, and subcutaneous, which is fat under the skin. However, visceral fat, or belly fat, can be difficult to lose. Some people are obese, while others are not overweight but have a small belly that makes their body look different. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Obesity may contribute to type 2 diabetes, heart disease, and other serious illnesses, affecting your health. Even though you can't lose a lot of weight without working out and eating well, there are some things you can do to get rid of belly fat without doing anything hard. Regardless of age, many people struggle with belly fat. You can get well-defined abs by eating well and exercising frequently. Nevertheless, with your busy schedule, it's hard to get to the gym. If you don't like to exercise, there are ways to lose excess fat. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Most of us want to have perfect bodies without exercising, so let’s try to find some ways to achieve it.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Portion Control</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You should control how much food is on your plate to keep track of your calorie intake. This is called Portion Control. For instance, when your favourite foods are nearby, you are more likely to eat more than you should, which could lead to a high calorie intake and weight gain. By portioning your meals, you can control how many calories you consume and lose belly fat. Healthy food on larger plates and food that is less healthy on smaller plates.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Eat a Diet High in Proteins and Fiber </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEvuw_WVbBQ6GI4gYFCC8QmcNOMi6Ov4m6EfXyaEZp53we6RPFPOh_SoXj_Dtdg_ieLAOZEoLo-aoy19CBMxfg0E-3iMohrHnRqZuw2VW4WvVrqsrnAGixg2Igr5v7DE_Kv4EOayBP2WUB2JVwMHGPorSHyu3SaasIxvG5iN3rNajmmojGL3TNdW7LZg/s1920/High-Protein-Diet.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="High Protein Diet" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEvuw_WVbBQ6GI4gYFCC8QmcNOMi6Ov4m6EfXyaEZp53we6RPFPOh_SoXj_Dtdg_ieLAOZEoLo-aoy19CBMxfg0E-3iMohrHnRqZuw2VW4WvVrqsrnAGixg2Igr5v7DE_Kv4EOayBP2WUB2JVwMHGPorSHyu3SaasIxvG5iN3rNajmmojGL3TNdW7LZg/w400-h266/High-Protein-Diet.jpg" title="High Protein Diet" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">High Protein Diet</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">A diet high in protein helps you lose belly fat because it speeds up your metabolism and makes you feel less hungry and hungry. Nonetheless, an excessive amount of protein isn't good for you. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Vegetables should be included as well because too much protein can cause gout. Fiber is known to make the digestive system work better. Burning visceral belly fat can be aided by having a well-functioning digestive system and a straightforward digestion process.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Detoxify Your Body </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://pubmed.ncbi.nlm.nih.gov/25912765/" rel="nofollow" target="_blank">Detox</a> juices are known to flush out toxic substance. It is necessary to address constipation and bloating. You can set a morning schedule by drinking a glass of warm water when you wake up. If you want a flat stomach, you should also stay away from alcohol.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Avoid Consuming Too Much Salt. </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Consuming too much <a href="https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.115.05948?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed" rel="nofollow" target="_blank">salt</a> can cause the body to retain water, which can lead to an increase in water weight and the appearance of belly fat.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Add Probiotics </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Eat foods that are good for your gut. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7465252/" rel="nofollow" target="_blank">Probiotics</a> help us keep our gut healthy. 70% of digestion takes place there. Our body will be able to digest food quickly and effectively if our gut health is good, which will help us lose weight. However, there is no evidence to suggest that taking probiotic supplements aids in weight loss.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Chew It Completely </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Regardless of what you consume, try to chew it completely prior to swallowing. Your mouth is the location where nutritional absorption begins in the digestive process. You can ensure that you absorb the most nutrients possible from your food by chewing it thoroughly before eating. Additionally, it helps to ensure that the food is metabolized quickly and leaves no belly fat behind.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Reduce Sugar Consumption </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Reduce Sugar Consumption of sugar-laden juices, packaged fruit juices, and added sugar are all detrimental to a healthy diet. When compared to eating whole fruit, these drinks frequently contain more calories. You consume more calories when you drink packaged fruit juice than when you simply consume the fruit. Even though the juices that are packaged say they are made from real fruit juice, they have a lot of sugar, flavor, and color. We can't stop eating cakes and pastries because almost everyone has a sweet tooth! Dark chocolate, less sweetened sweets, and cakes with less sugar or artificial sugar are acceptable.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940461/" rel="nofollow" target="_blank">Hydration</a> and Water Consumption</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Drinking enough water can help you stay away from eating more calories.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">When you drink more water, you feel that stomach is filled, which reduces your appetite and food cravings. Furthermore, your body functions better when it is adequately hydrated.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmnKUDBz_WQRgFox58D45ZYgAIPxsgKtw0FxIGwMdc-Y_uEwM-CEefJQXeBt_Swp2z8UhRuSS5rchRCaeVl4MeWTeP3z-Dv-G7LH50dWy2NXGh5o-vYmB5FenHSFRYXLE71hjIiYvlhvrS20K37RoPO00UEhJtVxfz9xhaLdiwMnAkCHWlL0Q2QRtEyQ/s2880/Lemon-Water.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Lemon Water" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmnKUDBz_WQRgFox58D45ZYgAIPxsgKtw0FxIGwMdc-Y_uEwM-CEefJQXeBt_Swp2z8UhRuSS5rchRCaeVl4MeWTeP3z-Dv-G7LH50dWy2NXGh5o-vYmB5FenHSFRYXLE71hjIiYvlhvrS20K37RoPO00UEhJtVxfz9xhaLdiwMnAkCHWlL0Q2QRtEyQ/w266-h400/Lemon-Water.jpg" title="Lemon Water" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Lemon Water</span></span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Not only does drinking eight large glasses of water every day hydrate you and get rid of any toxins you don't want, but it also helps you lose weight. Premenstrual bloating can also be controlled by drinking a lot of fluids. Over the time, this will assist your body in eliminating harmful toxins and increase weight loss.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Prior to eating, consume water. Drinking water after lunch or dinner is not recommended. Drink water after waiting for 10 to 15 minutes. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Drinking warm lemon water is a simple way to form a daily routine. It may be able to reduce stomach bloating and intestinal inflammation.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Improve Your Posture </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Proper posture is the first step toward a flat belly.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Your stomach becomes more noticeable when you slouch or slump, and as you continue to slouch while sitting, you may begin to develop a slight belly. So, when you sit, keep your posture straight.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Standing straight will instantly help you lose a few pounds, making your abs appear flatter almost immediately. To stand straight, visualize a rope pulling your chest area towards the roof, and you will as of now feel your shoulders rise. Always ensure that your feet are firmly fixed on the ground in order to improve your sitting posture. You can also ensure that you sit in a straight position on your chair by placing a pillow at the small of your back.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Get A Good Night's Sleep </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Sleep is essential for maintaining mental and physical health. Sleep deprivation has been linked to belly fat storage and weight gain, according to research.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Sleep disorders, such as sleep apnea are supposed to increase visceral fat, therefore, getting the recommended amount of sleep is necessary for overall health management.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Avoid Stress</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Stressed over how to lessen tummy fat without work out? Don't stress! At the point when you are concerned and stirred up, your body produces <a href="https://www.annualreviews.org/doi/10.1146/annurev-psych-010418-102936?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub++0pubmed" rel="nofollow" target="_blank">stress</a> hormones and steroids. These directly influence your stomach and digestive system leading to bulging, bloating and constipation. The list goes on.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Additionally, stress causes the body and mind to produce cortisol, which causes the waistline to become fatty in an effort to protect vital organs. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Give yourself some space. Make it a point to unwind each day. It is recommended to get at least seven hours of sleep each night. Listen to some soothing music and do things that help you to relax. And no, smoking or alcohol consumption is never recommended for relaxation. Although these may help you relax, but these have other health related consequences.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Conclusion</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There is no one food or drink that will make you lose weight. However, making small adjustments to your diet, such as limiting alcohol and consuming protein-rich foods, can be helpful. Detox juices, lemon water, coffee, and apple cider vinegar are all natural remedies that may also be beneficial.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">To lose belly fat, you need to put in some effort, be patient, and commit to it for a long time. In addition, burning more calories than you consume is the most fundamental strategy for losing belly fat.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Begin by pursuing quality food decisions. However, combining diet and exercise will help you shed the abdominal fat more effectively.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Also Read:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><a href="https://www.stayfitandcalm.com/2023/04/benefits-of-green-tea-does-it-help-you.html" target="_blank"><span style="font-family: georgia; font-size: large;">Benefits Of Green Tea: Does It Help You Lose Weight?</span></a></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com5tag:blogger.com,1999:blog-2345096047982283662.post-83912050228062554522023-03-20T11:50:00.005+05:302023-09-07T02:28:54.556+05:30Influenza Virus Type A: How To Effectively Stop Its Spread<h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Influenza: The Seasonal Flu</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Prevention is better than cure. Flu is the infection of respiratory tract including nose, throat and lungs. Though they differ in terms of severity, yet, considering the resemblance of symptoms of common cold, Influenza (Flu) and COVID-19, it becomes very important to prevent the spread of these infections. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirzXLZqWrjTaVfqY6Tzc9PUkZF1FiAtwwFyYxsGncdEZQn99SB78lAUE1A7fFR4iIqkkUF5xBE4OTeGwvTCI5NGpcDjGtJyBxUIZHAkEZDfnsM2EMEg4QUAD-RyYvqLHSnLFTLVkCU-yTHucps1xOJmv7ExqXfQfiTvFzdKz7lWJGBdES4Py_duQgozw/s6100/Seasonal-Flu.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Seasonal Flu" border="0" data-original-height="6100" data-original-width="4550" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirzXLZqWrjTaVfqY6Tzc9PUkZF1FiAtwwFyYxsGncdEZQn99SB78lAUE1A7fFR4iIqkkUF5xBE4OTeGwvTCI5NGpcDjGtJyBxUIZHAkEZDfnsM2EMEg4QUAD-RyYvqLHSnLFTLVkCU-yTHucps1xOJmv7ExqXfQfiTvFzdKz7lWJGBdES4Py_duQgozw/w299-h400/Seasonal-Flu.jpg" title="Seasonal Flu" width="299" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Seasonal Flu</span></td></tr></tbody></table>The World Health Organization (<a href="https://www.who.int/news-room/feature-stories/detail/five-simple-steps-to-protect-against-flu" rel="nofollow" target="_blank">WHO</a>) says that millions of people get the flu each year. The majority recover within a week, but the flu can be fatal too. We can anticipate seasonal flu epidemics and prepare accordingly because they typically occur in late autumn and winter. Influenza can occur throughout the year in tropical areas, resulting in more irregular outbreaks, but prevention is still crucial.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Getting vaccinated against influenza (flu) on an annual basis with simple infection control measures like hand washing is the most effective strategy.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Four <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7816835/" rel="nofollow" target="_blank">types</a> of influenza virus are there: A, B, C, and D. Influenza A, a member of the Orthomyxoviridae family, is responsible for the pandemic. Depending on whether hemagglutinin and neuraminidase surface antigen are present, influenza A is further subdivided into a number of subtypes. The major subtypes of the influenza virus that infect a large number of population are H1N1 and H3N2. Due to the rapid antigenic and genetic changes that cause severe infections, the H3N2 subtype is on the focus. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928832/" rel="nofollow" target="_blank">pandemic</a> of influenza is characterized by the recurrence of the influenza A subtype, to which the majority of humans are not immune, resulting in a global epidemic. There were three major pandemics in the past century: About 40 million people died from the 1918 Spanish Flu (H1N1), while the deaths from the 1957 Asian Flu (H2N2) and 1968 Hong Kong Flu (H2N3) were both estimated to be between 1-2 million and 0.75-1 million, respectively.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6149781/" rel="nofollow" target="_blank">H3N2</a> is responsible for one of the three significant flu pandemics that happened recently. A novel H3N2 influenza virus strain appeared in Hong Kong in 1968 (A/Hong Kong/1/1968 [HK/68]), prompting a worldwide pandemic that resulted in over a million deaths. Prior to this outbreak that occurred in Hong Kong, there was no evidence of H3N2 viruses in humans.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Influenza viruses typically spread in pigs. When influenza viruses are found in humans, they are referred to as "variant" viruses. In July 2011, the matrix (M) gene of influenza A H3N2 variant viruses—also referred to as "H3N2v" viruses—from the 2009 H1N1 pandemic virus was first observed in humans. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span>The majority of H3N2v infections have been brought on by prolonged contact with pigs at agricultural fairs. Although there has been some human-to-human spread of this virus in the past, there has not yet been any sustained or community-wide spread of H3N2v. It is possible that people with this virus will continue to contract sporadic infections or even localized outbreaks.</span> </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How Influenza Virus Spreads?</span></h3><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">According to experts, flu virus spreads in the form of droplets whiles talking, coughing or sneezing. </span></li><li><span style="font-family: georgia; font-size: large;">You could become infected if you inhale these droplets or if they land in your mouth or nose. </span></li><li><span style="font-family: georgia; font-size: large;">There is also evidence to suggest that touching something (like keyboard, door knob or other object) with a virus and then touching your own mouth or nose could infect you. </span></li><li><span style="font-family: georgia; font-size: large;">Inhaling influenza virus particles is a third potential infection route. </span></li><li><span style="font-family: georgia; font-size: large;">Scientists are unsure which of these modes of transmission is most prevalent.</span></li></ul><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Detection Techniques</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are four categories of influenza virus detection methods: </span></div><div style="text-align: justify;"><ol><li><span style="font-family: georgia; font-size: large;"> Traditional techniques (Infection culture), </span></li><li><span style="font-family: georgia; font-size: large;"> Serological methods (immunofluorescence examines, supplement obsession, immunodiffusion test, infection balance strategy, hemagglutination strategy, quick antigen testing, and so forth.),</span></li><li><span style="font-family: georgia; font-size: large;"> Bio-sensing techniques (optical biosensors, giant magneto-resistance biosensors, aptamer-based biosensors, and electrochemical biosensors) </span></li><li><span style="font-family: georgia; font-size: large;"> Advanced quick methods (rapid influenza technique, Real-Time PCR, multiplex PCR, Non-PCR-based RNA-specific detection methods, nucleic acid sequence-based amplification (NASBA), and conventional PCR)</span></li></ol></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h3><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Sign and Symptoms of Flu (Influenza)</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2928832/" rel="nofollow" target="_blank">Symptoms</a> of the flu usually appear quickly, and may include:</span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Fever </span></li><li><span style="font-family: georgia; font-size: large;">Dry Cough</span></li><li><span style="font-family: georgia; font-size: large;">Sore throat</span></li><li><span style="font-family: georgia; font-size: large;">Breathlessness</span></li><li><span style="font-family: georgia; font-size: large;">Runny or stuffy nose</span></li><li><span style="font-family: georgia; font-size: large;">Muscle or body aches</span></li><li><span style="font-family: georgia; font-size: large;">Headaches</span></li><li><span style="font-family: georgia; font-size: large;">Malaise</span></li><li><span style="font-family: georgia; font-size: large;">Fatigue</span></li><li><span style="font-family: georgia; font-size: large;">Vomiting and diarrhea (more common in children than adults)</span></li><li><span style="font-family: georgia; font-size: large;">Encephalitis or myocarditis</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Treatment Options </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You can get the medications that are currently recommended—oseltamivir, zanamivir, peramivir, and baloxavir—with a prescription from your doctor.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">People who have a condition that puts them at a higher risk should get treatment as soon as possible.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If your doctor gives you antiviral medication, you should take all of it according to what your doctor says.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Who is more likely to get a serious illness?</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The following people are more likely to experience complications when they get the seasonal flu: </span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Kids whose age is less than 5 years, </span></li><li><span style="font-family: georgia; font-size: large;">Individuals with age of 65 years and more, </span></li><li><span style="font-family: georgia; font-size: large;">Pregnant ladies, </span></li><li><span style="font-family: georgia; font-size: large;">Individuals with specific chronic conditions (like asthma, diabetes, coronary illness, weakened immune systems, and neurological or neurodevelopmental conditions).</span></li></ul></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h4><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Precautionary Measures</span></h4><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixosu8Kk7OQ3ymYcQUinHC8tI2zzg16QY5JFJd33tbBxA5GG448PXyYWx9n4T8xAQi3H2KRJpEanc437BIWWSlVk-b58vjIAeCTVwvediFQdnpiD297O66a6uOU13O_rHPbRrgaO-hewkvw_unHrUkD9gZZvuf-g5GjrFG_dwgwUwddZMZG6ll6LCC9g/s6720/Flu-Vaccine.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Flu Vaccine" border="0" data-original-height="6720" data-original-width="4480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixosu8Kk7OQ3ymYcQUinHC8tI2zzg16QY5JFJd33tbBxA5GG448PXyYWx9n4T8xAQi3H2KRJpEanc437BIWWSlVk-b58vjIAeCTVwvediFQdnpiD297O66a6uOU13O_rHPbRrgaO-hewkvw_unHrUkD9gZZvuf-g5GjrFG_dwgwUwddZMZG6ll6LCC9g/w266-h400/Flu-Vaccine.jpg" title="Flu Vaccine" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Flu Vaccine</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><u>The yearly flu vaccine is the first and most crucial step</u></b> in protecting against flu viruses, according to the CDC. The flu vaccine should be given to everyone over the age of six months every year. Each year, the burden of flu-related illnesses, hospitalizations, and deaths on the healthcare system is reduced by flu vaccines. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Center for Disease Control and Prevention (CDC) has issued certain guidance. The guidance includes additional precautions for people who are more likely to get serious flu complications.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div>Take the recommended daily measures to prevent the flu from spreading.</div><div><br /></div><div><ul><li>Avoid getting too close to sick people.</li><li>If you are ill, avoid contact with other people as much as possible.</li><li>Cover while you talk, sneeze and cough.</li><li>Wear personal protective covers like gloves, masks that cover your mouth and nose when you have to make contact.</li><li>When you cough or sneeze, use a tissue to cover your mouth and nose. After you use the tissue, dispose of it in the trash.</li><li>Use soap and water to wash your hands frequently. An alcohol-based hand rub can be used in place of soap and water.</li><li>Don't touch your mouth, nose, or <a href="https://www.stayfitandcalm.com/2023/08/eye-flu-symptoms-treatment.html" target="_blank">eyes</a>. This is how germs spread.</li><li>Disinfect and clean surfaces and objects that might have influenza viruses on them.</li><li>The Centers for Disease Control and Prevention (CDC) advises people who have the flu to remain at home for at least 24 hours after their fever has subsided.</li><li>Take healthy meals to boost your immunity.</li></ul></div></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">During seasonal influenza epidemics, influenza A(H3N2) viruses have significantly outpaced their impact in the early years of the pandemic, which began in 1968, in terms of cumulative morbidity and mortality. Influenza virus Type A(H3N2) continues to adapt to evade host immunity resulting in a higher rate of hospitalization and death than influenza virus type A(H1N1) and B viruses. Although new vaccines and treatments have been developed, further advancements in influenza control and prevention are still required and will be crucial in preparing for the next pandemic.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Frequently Asked Questions</span></h3><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Is it the flu or a cold?</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Cough and runny nose are common symptoms of both the flu and the common cold. However, while flu symptoms can be severe and cause serious complications, cold symptoms tend to be mild. The flu and colds are caused by different viruses.</span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h4><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How can you tell the difference between COVID-19 and the flu?</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The only way to know for sure if you have the flu or COVID-19 is to get tested, as the symptoms are similar. Flu is caused by Influenza Type A, B, C or D whereas COVID-19 is caused by SARS virus.</span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></h4><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Is H3N2v harmful?</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span>At the moment, the severity of the human illness brought on by H3N2v is comparable to that of the seasonal flu. </span>Keep in mind that even the seasonal flu has the potential to be a serious illness. Complications (like pneumonia) can occasionally result from seasonal influenza. In addition to this, it may result in hospitalization or even death.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>You May Also Like:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><a href="https://www.stayfitandcalm.com/2023/05/post-covid-fatigue-take-these-small.html" target="_blank"><span style="font-family: georgia; font-size: large;">Post COVID Fatigue: Take These Small Steps To Win It Effectively</span></a></div><div style="text-align: justify;"><div><span style="font-family: georgia; font-size: large;"><br /></span></div></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><br /></div>
<script type="application/ld+json">{"@context":"https://schema.org","@type":"FAQPage","mainEntity":[{"@type":"Question","name":"Is it the flu or a cold?","acceptedAnswer":[{"@type":"Answer","text":"Cough and runny nose are common symptoms of both the flu and the common cold. However, while flu symptoms can be severe and cause serious complications, cold symptoms tend to be mild. The flu and colds are caused by different viruses."}]},{"@type":"Question","name":"How can you tell the difference between COVID-19 and the flu?","acceptedAnswer":[{"@type":"Answer","text":"The only way to know for sure if you have the flu or COVID-19 is to get tested, as the symptoms are similar. Flu is caused by Influenza Type A, B, C or D whereas COVID-19 is caused by SARS virus."}]},{"@type":"Question","name":"Is H3N2v harmful?","acceptedAnswer":[{"@type":"Answer","text":"At the moment, the severity of the human illness brought on by H3N2v is comparable to that of the seasonal flu.\nKeep in mind that even the seasonal flu has the potential to be a serious illness. Complications (like pneumonia) can occasionally result from seasonal influenza. In addition to this, it may result in hospitalization or even death."}]}]}</script><!--Generated by https://www.matthewwoodward.co.uk/-->Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com4tag:blogger.com,1999:blog-2345096047982283662.post-87265965683782337512023-03-10T01:29:00.005+05:302023-09-07T02:30:42.206+05:30Basic Steps To Stay Safe And Healthy At Gym During Flu<h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Influenza (Flu) Infection</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQqL51CEWNdJRHIYF810JrPPPdOgnTtaPLeYaZ0ZardZ8m2NABb60eGnkUVOZH6Ds8yb9UAv7XoVPmFl1SQzSr839-zIl6DCcYNDiPy6hoqsrXVLGpqfCjVZayXB2NheEb1bKF4SJSDLZxBrkZad4zdmvu8Y4KYo9UqyIlpan-l7tLkUFXvcT07SfuqA/s3000/Influenza-Infection.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Influenza (Flu) Infection" border="0" data-original-height="3000" data-original-width="2000" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQqL51CEWNdJRHIYF810JrPPPdOgnTtaPLeYaZ0ZardZ8m2NABb60eGnkUVOZH6Ds8yb9UAv7XoVPmFl1SQzSr839-zIl6DCcYNDiPy6hoqsrXVLGpqfCjVZayXB2NheEb1bKF4SJSDLZxBrkZad4zdmvu8Y4KYo9UqyIlpan-l7tLkUFXvcT07SfuqA/w266-h400/Influenza-Infection.jpg" title="Influenza (Flu) Infection" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Influenza (Flu) Infection</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A seasonal flu epidemic occurs each year, beginning in October, and peaking in January. From rhinovirus, also known as the "common cold," to influenza, which is significantly more pathogenic, are respiratory viruses that cover a wide range of virulence. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">An infection of the respiratory system's nose, throat, and lungs is known as the flu (influenza). Influenza infection is commonly called as flu. The majority of people who have the flu recover on their own. However, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1318446/" rel="nofollow" target="_blank">researches</a> also show that upper respiratory illness may cause complications and decline in sports performance in athletes. If untreated influenza and its complications can occasionally result in death.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Symptoms: </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A runny nose, sneezing, and sore throat may initially suggest that you have the flu. Colds typically progress slowly. However, the flu typically strikes suddenly. And while a cold can be unpleasant, the flu usually makes you feel much worse.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The following are some common flu <a href="https://www.nhs.uk/conditions/flu/" rel="nofollow" target="_blank">symptoms</a>:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Fever Muscle pain, chills, and sweating, headache, dry, persistent cough, shortness of breath, fatigue, and weakness, runny or stuffy nose, sore throat, and eye pain are all symptoms of the flu. Vomiting and diarrhea are also symptoms of the flu, but this is more common in children than in adults.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"> </span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Causes:</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The influenza virus spreads through direct or indirect contact with an infected person. The following are common ways which can spread the flu:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">From a nearby person who is talking, coughing, or sneezing. Droplets have the ability to either land on your hands or travel through the air to reach your mouth or nose. After that, the flu enters your lungs.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">By contacting a surface that is contaminated by the flu infection, then contacting your face, nose, mouth or eyes. </span><span style="font-family: georgia;">Desks, computers, phones, and doorknobs are all included in this.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">By first touching the hands or face of a person who is sick with the flu, and then by touching your face, nose, mouth, or eyes.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Risk factors: </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some things that could make you more likely to get the flu or have its complications are:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Age: Children under the age of two and adults over the age of 65 typically suffer the worst effects from seasonal influenza.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Working And Living Conditions: The risk of contracting the flu is higher among those who live or work in facilities with a large number of residents, such as military barracks or nursing homes. Hospitalized individuals are also at a higher risk.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Compromised Immune System: </span><span style="font-family: georgia;">The immune system can be weakened by cancer treatments, steroids taken for a long time, organ transplant, blood cancer, or HIV/AIDS. This may make it easier to catch the flu and may make complications more likely.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Chronic Diseases: The risk of influenza complications may be increased by chronic conditions. Asthma and other lung diseases, diabetes, heart disease, diseases of the nervous system, metabolic disorders, airway problems, and diseases of the kidney, liver, or blood are examples.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Race: Influenza complications may be more common in Alaska Natives and American Indians.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Pregnancy: In the second and third trimesters, pregnant women are particularly vulnerable to influenza complications. This risk persists for up to two weeks following the birth of the baby.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Obesity: Complications from the flu are more likely to occur in people who have a body mass index (BMI) of 40 or higher.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Complications </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The flu is usually not a serious illness if you are young and in good health. The flu typically passes without causing any long-term effects, despite the miserable symptoms it causes. However, complications may occur in high-risk individuals.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Pneumonia is one of the most serious complications. Other complications include bronchitis, asthma attacks, heart problems, ear infections, and acute respiratory distress syndrome. Pneumonia can be fatal for seniors and people with chronic illnesses.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Prevention</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The U.S. Centers for Disease Control and Prevention (CDC) advises everyone over the age of six months to get the flu shot once a year. Your risk of contracting the flu can be reduced with the flu vaccine. Additionally, it may reduce the likelihood of contracting the flu and requiring hospitalization.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">In a meta analysis researchers have found that regular, moderate-intensity <a href="https://pubmed.ncbi.nlm.nih.gov/24921030/" rel="nofollow" target="_blank">exercise</a> may be effective to prevent the common cold. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><h2><span style="font-family: georgia; font-size: large;">Follow These Steps To Stay Safe At Gym</span></h2><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">The influenza vaccine doesn't work 100% of the time, so it's important to take other steps to stop the virus from spreading. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Below are some essential tips to follow to stay safe at gym:</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Get your hands clean. A good way to avoid many common infections is to wash your hands often with soap and water for at least 20 seconds. If soap and water are unavailable, you can also use alcohol-based hand sanitizers. Always wash your hands and avoid touching your face. Even if you don't notice it, a mild itch in your nose while you're lifting weights or wiping your eyes with sweat can spread germs from your hands to your face. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Try not to contact your face. Do not touch your mouth, nose, or eyes.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Bring your own essentials. Bring as much of your own equipment and necessities as you can to avoid spreading germs. from yoga mats to towels to water bottles.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Cover your face when you sneeze and cough. Use a tissue or your elbow to cough or sneeze. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Be aware of others. Be aware of the people around you, but you only have control over your own behavior. Move to another area of the gym if someone is coughing and sneezing in the free-weights area. The same holds true for crowded areas. Don't hover and move on to another part of your workout if the machine is already in use.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh487y_LLKvW7LRg94AJKlPh_5RyKuCzDsxstPzyluSfAgiTySNhByr3LdMOMBHy9h1R-pE-bx6_33ausbnmytcx51jhvF5NG2h65C8zMILfK_Uj_WNItJUwoMpkiU453KcCRpe4TW7ipED17BB-ZE1eh0OXibwoEO8m5-9IxTNOjrtQZx0IvZZvmuQg/s5346/stay-safe-at-gym.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Stay Safe At Gym" border="0" data-original-height="5346" data-original-width="3564" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh487y_LLKvW7LRg94AJKlPh_5RyKuCzDsxstPzyluSfAgiTySNhByr3LdMOMBHy9h1R-pE-bx6_33ausbnmytcx51jhvF5NG2h65C8zMILfK_Uj_WNItJUwoMpkiU453KcCRpe4TW7ipED17BB-ZE1eh0OXibwoEO8m5-9IxTNOjrtQZx0IvZZvmuQg/w266-h400/stay-safe-at-gym.jpg" title="Stay Safe At Gym" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Stay Safe At Gym</span></td></tr></tbody></table></div><div><span style="font-family: georgia; font-size: large;">• Mask your face. Although wearing a face mask for exercise takes some getting used to, gyms are crowded indoor spaces where people breathe heavily. Finding a face mask that you can exercise in safely and comfortably is your best defense against harm to yourself and others.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Sanitize surfaces. Keep surfaces that are frequently touched clean to stop the spread of infection by touching one with the virus and then touching your face. Before and after use, clean all machines and equipment.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Avoid Gatherings. Child care facilities, schools, office buildings, auditoriums, and public transportation are all places where the flu easily spreads. Stay away from high traffic regions like the storage space or locker room of the gym. Wet, moist environments like saunas, steam rooms, and showers are ideal breeding grounds for germs. </span><span style="font-size: large;"><span style="font-family: georgia;">You can lower your risk of contracting the flu by avoiding crowds during the peak flu season.</span><span style="font-family: georgia;"> </span></span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Also, stay away from sick people. Also, if you're sick, stay home for at least 24 hours after your fever goes away to reduce your risk of spreading the disease to other people.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">• Attend classes with caution and avoid peak times. Schedule your workouts accordingly. Select the time when your gym is least crowded. Make sure that the guidelines for group fitness classes include fewer participants, social distance, and individual equipment by asking about the protocol.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Frequently Asked Questions</span></h2><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;"><div><b>Is it OK to exercise with flu?</b></div><div><br /></div><div>No, it is not OK to exercise with flu. You need to avoid exercise when you have fever, fatigue and/or widespread muscle aches.</div><div><br /></div><div><div><b>How long should I wait to exercise after flu?</b></div><div><br /></div><div>Don’t hurry to re-join the gym. You should wait until your symptoms have disappeared completely and you have gained enough strength.</div></div><div><b><br /></b></div></span></div><div><div><div><span style="font-family: georgia; font-size: large;"><b>Will exercising with a cold make you sicker?</b></span></div></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div></div><div><span style="font-family: georgia; font-size: large;">Being constrained by a cold or another virus infection can be discouraging, but exercising while you are ill, can exacerbate symptoms and affect recovery.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;"><b>You May Also Like:</b></span></div><div><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2023/01/keep-your-lungs-healthy-know-how-to.html" target="_blank"><br /></a></span></div><div><span style="font-family: georgia; font-size: large;"><a href="https://www.stayfitandcalm.com/2023/01/keep-your-lungs-healthy-know-how-to.html" target="_blank">Keep Your Lungs Healthy Know How To Make Them Strong</a></span></div><div></div><div><br /></div></div>
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You should wait until your symptoms have disappeared completely and you have gained enough strength."}]},{"@type":"Question","name":"Will exercising with a cold make you sicker?","acceptedAnswer":[{"@type":"Answer","text":"Being constrained by a cold or another virus infection can be discouraging, but exercising while you are ill, can exacerbate symptoms and affect recovery."}]}]}</script><!--Generated by https://www.matthewwoodward.co.uk/-->Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com3tag:blogger.com,1999:blog-2345096047982283662.post-38057408271838039882023-02-28T20:07:00.006+05:302023-09-07T02:33:59.515+05:30Benefits Of Coffee: Why It Is Good Before Working Out<h2 style="text-align: center;"><span style="text-align: left;"><span style="font-family: georgia; font-size: large;">Drinking Coffee Is A Good Idea</span></span></h2><div style="text-align: justify;"><span style="text-align: left;"><div class="separator" style="clear: both; text-align: left;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivtkBp45wk0WuLNaIxqgd4izGD4Cx7Jz38Py-tjYDHMhdV02vYi89BGhtM3bxefzFkDmubWaoa9pHtimfdYeDO556ISII2V3VJX8pcsyCqgI_-S8kyuaQqJOhC3CstRmVXUhOvvrU95_gSSHeGyRAK506NfhVO127ye1SmSpmNTsveuCmZ_hecthd8fw/s2880/Why-Coffee-Is-Good-Before-Working-Out.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Why It Is Good Before Working Out" border="0" data-original-height="2880" data-original-width="1920" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivtkBp45wk0WuLNaIxqgd4izGD4Cx7Jz38Py-tjYDHMhdV02vYi89BGhtM3bxefzFkDmubWaoa9pHtimfdYeDO556ISII2V3VJX8pcsyCqgI_-S8kyuaQqJOhC3CstRmVXUhOvvrU95_gSSHeGyRAK506NfhVO127ye1SmSpmNTsveuCmZ_hecthd8fw/w266-h400/Why-Coffee-Is-Good-Before-Working-Out.jpg" title="Why It Is Good Before Working Out" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: medium;">Why It Is Good Before Working Out</span></td></tr></tbody></table></span><span style="font-family: georgia; font-size: large; text-align: left;">Coffee is a well-known sports performance aid that can help you get stronger, last longer, have more power, be more alert, and have more energy when you work out. </span><span style="font-family: georgia; font-size: large;">Due to its caffeine boost, many individuals consume coffee prior to exercise. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Drinking coffee before a workout may boost physical performance and brain function, but not everyone should do it. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Before working out, people who are sensitive to caffeine may prefer a drink or snack without caffeine. Beverages like coffee, soft drinks, or tea accounts for approximately 96% of caffeine intake.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Caffeine can be found in both synthetic (like powder) and natural (like guarana and kola nut) forms in a variety of foods, beverages, and novelty products. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Pros Of Drinking Coffee Before Workout</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The majority of people who drink coffee before a workout consume it for its caffeine, a natural stimulant. Caffeine-containing energy drinks and co-ingestion of caffeine with (for example, "pre-workouts"), or in addition to, other supplements (for example, caffeine + creatine) are also popular among exercising individuals. Numerous studies indicate that caffeine consumption <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/" rel="nofollow" target="_blank">prior to exercise</a> may:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">• help in to improve physical performance <br /></span><span style="font-family: georgia; font-size: large;">• improve their cognitive function<br /></span><span style="font-family: georgia; font-size: large;">• possibly increase the amount of fat they burn </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1 It May Help In To Improve Physical Performance </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Caffeine's ability to improve a person's physical performance while exercising has been studied. They specifically observed how it affected cardiovascular abilities, muscle strength, and endurance.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Pre-performance caffeine can improve individual athletic performance, according to one of several studies.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Another systematic review looked at how caffeine affected a workout or athletic event over time. It may be especially useful for improving endurance athletes' performance, the researchers discovered.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The International Society of Sports Nutrition found in a review suggests that caffeine is an effective ergogenic aid for sustained maximal endurance activity. Because caffeine has a peak effect on the body about one to two hours after consumption, you should aim to start your workout 45 to 60 minutes after having a cup of coffee to get the most out of it.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2 It May Affect Cognitive Function</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A lot of people drink coffee to feel more awake or alert. However, an improvement in physical performance may accompany an improvement in cognitive function.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">According to some studies, caffeine cannot be considered a pure <a href="https://pubmed.ncbi.nlm.nih.gov/20182035/" rel="nofollow" target="_blank">cognitive</a> stimulant. Its ability to indirectly influence arousal, mood, and concentration is largely responsible for its cognitive-enhancing properties, which may improve athletic performance in terms of alertness, concentration, energy, and fatigue.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3 It May Help In To Increase In Fat Oxidation </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some studies suggest that taking caffeine before exercising may increase fat oxidation (also known as "fat burning"). Nevertheless, this is still a mystery.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The International Society of Sports Nutrition (ISSN) disagrees with the theory that caffeine's performance-enhancing effects are due to increased fat oxidation. Its review on caffeine and exercise performance reveals that, despite its potential to boost fat oxidation, caffeine is not always associated with athletic performance. In addition, it states that caffeine intake has an impact on the fat-oxidation effect. It's possible that lower doses have less of an effect than higher doses.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4 It May Help In To Reduce Muscle Pain </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Consuming caffeine may lessen the sensation of soreness in the days following a strenuous resistance training session, allowing individuals to train more frequently over a longer period of time. According to the findings, consuming <a href="https://pubmed.ncbi.nlm.nih.gov/24164961/" rel="nofollow" target="_blank">caffeine</a> prior to intense training increases athletic performance and speeds up muscle recovery.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">Cons of Drinking Coffee Before Working Out </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Despite the fact that caffeine can boost athletic performance, there are potential side effects and risks to be aware of. As long as you don't take more than 400 milligrams of caffeine per day, as recommended by the U.S. Food and Drug Administration, caffeine is generally considered safe.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1 Stomach Pain</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">This is one of the most common problems. Stomach pain can occur if you drink coffee on an empty stomach or eat or drink too close to an activity.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A person can avoid this by working out on an empty stomach, waiting longer between drinking coffee and exercising, or drinking less liquid.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2 Anxiety And Insomnia </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some people are more sensitive to caffeine than others for a variety of reasons. Caffeine overdose can have negative effects like trouble sleeping and anxiety.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Because a lack of sleep hinders muscle recovery, insomnia, in particular, may work against people who want to use caffeine to improve their athletic performance.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3 Caffeine Overdose </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Anxiety, restlessness, insomnia, stomach pain, muscle tremor, tachycardia, and occasionally death are all symptoms of caffeine <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9777690/" rel="nofollow" target="_blank">intoxication</a>. The symptoms of caffeine intoxication can be similar to those of anxiety and other mood disorders. The caffeine content of the products and a high caffeine intake from coffee could be linked to the reported side effects.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Caffeine overdoses are extremely uncommon and typically occur when people accidentally consume too much caffeine in the form of supplements or energy drinks. To avoid overdosing on caffeine-containing products, consumers should read the labels carefully.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How Much And When Should You Drink Coffee Before Working Out?</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The best time to do so depends on the person's goals. For instance, according to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/" rel="nofollow" target="_blank">ISSN</a>, caffeine should be consumed 60 minutes prior to exercise if a person wants to improve their physical performance, which includes muscle endurance and strength.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">One <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8466927/" rel="nofollow" target="_blank">study</a> looked at how caffeine timing affected performance in various types of exercises in healthy males. It demonstrated that isometric muscle contractions and explosive vertical jumps were enhanced when caffeine consumption occurred one hour prior to exercise.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">However, isokinetic performance was improved when caffeine was consumed 30 minutes prior to exercise. The resistance in isokinetic exercises can change, but the speed stays the same. Pushups and pullups are examples of isokinetic exercises.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Summary</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The best time to take caffeine probably depends on where it comes from. According to guidelines issued by the International Society of Sports Nutrition, for instance, chewing gum may require less time between consumption and the start of an exercise session than capsules do. Insufficient for performance enhancement, side effects such as stomach upset and insomnia may result from high doses (9 mg per kg).</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Be aware that in addition to caffeine, some products, like pre-workout drinks and candy, may also contain a lot of sugar.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Caffeine isn't for everyone, but it's not the only pre-workout option for people who want to get the most out of their workouts. Snacks and beverages that can give you more energy, focus, and alertness before a workout are a favorite of some people who are sensitive to the effects of caffeine. Consuming a snack that is high in carbohydrates prior to exercising is one easy way to accomplish this. A smoothie or fruit juice can give you the energy you need to exercise.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">May Also Like:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><a href="https://www.stayfitandcalm.com/2023/05/theraband-for-work-out-8-reasons-why-it.html" target="_blank"><span style="font-family: georgia; font-size: large;">Theraband For Work Out: 8 Reasons Why It Is A Good Choice</span></a></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com12tag:blogger.com,1999:blog-2345096047982283662.post-92121352953090074542023-02-19T14:04:00.003+05:302023-09-07T02:36:28.424+05:30How to Sleep Fast Naturally With These Powerful Tips<h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How And Why You Should Sleep Fast?</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6AvbT-VEZ7hcMxVIL36MFP4QapH8-_1RURE2nQSOTx65n-QXuGLBUi44oyOSrSeABldc-d3lRn4NR8mItX5iK3Ie-Qxkt3l04wBZuNDCEQxGH8WLtpZ-bye1SqDAexpSF2aqYX5ZN6Q61Bpn0EvAUs7A9LZqCfcXOyVCaZSKrU1VSQOff66J9C2YlZA/s5811/How-To%20Sleep-Fast.jpg" style="margin-left: auto; margin-right: auto;"><img alt="How To Sleep Fast" border="0" data-original-height="3874" data-original-width="5811" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6AvbT-VEZ7hcMxVIL36MFP4QapH8-_1RURE2nQSOTx65n-QXuGLBUi44oyOSrSeABldc-d3lRn4NR8mItX5iK3Ie-Qxkt3l04wBZuNDCEQxGH8WLtpZ-bye1SqDAexpSF2aqYX5ZN6Q61Bpn0EvAUs7A9LZqCfcXOyVCaZSKrU1VSQOff66J9C2YlZA/w400-h266/How-To%20Sleep-Fast.jpg" title="How To Sleep Fast" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">How To Sleep Fast</span></td></tr></tbody></table><span style="font-family: georgia;"><span style="font-size: large;">This feels very annoying when you want to sleep but you can’t. Then, you start thinking - I wish I could fall asleep in 1, 10 or 40 seconds. </span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;"><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">It is not bad even if I fall asleep in 5-10 minutes. You are not alone to be in this situation of insomnia. </span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;"><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">Be it an adult, teenager, men, women, military person or a businessman, anyone can be in this situation. All we need is to find a quick and natural way to get to asleep fast. </span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;"><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">This article examines 18 essential tips to fall asleep quick and fast that can be used. There are some natural and easy ways to help people fall asleep faster. Take your time and try a few different things to see what works best for you. </span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;"><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">Trying these strategies can make it more likely that you will fall asleep without needing to take any sleep aids. We should never ever take sleeping pills without the prescription of a qualified health professional.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How Quickly Should You Fall Asleep?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The time it takes to fall asleep is referred to as sleep latency or sleep onset latency. The range of a healthy sleep latency period typically may vary from 15 to 20 minutes. Issues with one's sleep health may be the cause of excessively long or short periods of sleep latency. If your sleep latency is higher than the average, you should talk to your doctor about your concerns.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">18 Essential Tips To Fall Asleep Quick And Fast </span></h2><div><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. You Need to Establish A Regular Sleeping Routine </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">For many people, it is a habit of going to bed at different times each night. However, because they disrupt the body's circadian rhythm, these erratic sleeping patterns may disrupt sleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Even on weekends, it's important to follow a regular sleep/wake routine. On workdays, staying up late can alter the pattern of light exposure and delay the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6715137/" rel="nofollow" target="_blank">circadian</a> rhythm, making it more difficult to fall asleep and wake up on subsequent workdays.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A biological clock that releases hormones to induce sleep or wakefulness has a significant impact on this. The body clock can better anticipate when to induce sleep if you go to bed at the same time each night.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">2. Avoid Taking Naps During The Day</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Napping during the day, especially if it lasts for more than two hours, can also disrupt the circadian rhythm.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Whether it is beneficial or detrimental to take a nap during the day is the subject of contradictory theories and research findings. Some studies have looked into whether taking a daytime nap can make up for not getting enough sleep at night and help you drive safer, for instance. Other <a href="https://www.ncbi.nlm.nih.gov/books/NBK279320/" rel="nofollow" target="_blank">researchers</a> have looked into whether taking a nap helps you sleep better at night or if it actually makes you sleep worse at night. There are currently no clear outcomes. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It's tempting to take a long nap after getting a bad night's sleep. Try to avoid this, though, as it can disrupt a healthy sleep cycle.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">3. M</span><span style="text-align: left;"><span style="font-family: georgia; font-size: large;">attress And Pillows</span></span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Use a mattress and pillows that are supportive and comfortable to sleep. You should use a mattress and pillows that are comfortable.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The quality of your sleep may improve if you use a soft mattress.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Stay Away From Noisy Places. </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Noise can keep you awake, make it harder to fall asleep, and affect how well you sleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. The Room <span style="text-align: left;">Temperature</span> </span></h3><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Make sure the temperature of the room is just right. Being too hot or too cold can make it hard for someone to sleep. </span><span style="font-family: georgia;">It's important to try different temperatures because everyone reacts differently to different temperatures.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">6. Sleeping Position </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Finding a sleeping position that is both comfortable and conducive to sleep is essential. Changing positions frequently can be distracting, but finding the right spot can significantly affect when you fall asleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">For the majority of people, sleeping on one side is the most conducive to a restful night's sleep. Here, you can learn about the advantages of side sleeping.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">7. Be A Book Reader </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8740874/" rel="nofollow" target="_blank">Reading</a> a book can help a person relax and prevent anxious thought patterns that could disrupt their sleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Despite the fact that reading before bed can be a calming activity, it may be best to avoid reading in bed. If you suffer from insomnia and wake up in the middle of the night, you should read in a darkened room.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Additionally, it's a good idea to stay away from books that might elicit strong emotional responses, which might make it hard for a person to relax enough to fall asleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">8. Avoid Using Your Phone And Reading e-Books. </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Over the past few years, e-books have become increasingly popular.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">They are ideal for reading before bed in a dark room due to their backlit screens. However, this may interfere with sleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313820/" rel="nofollow" target="_blank">Studies</a> show that, using light-emitting electronic devices </span><span style="font-family: georgia;">before going to bed </span><span style="font-family: georgia;">increases the amount of time it takes to fall asleep, delays the circadian clock, lowers levels of the hormone melatonin, decreases the amount and timing of REM sleep, and makes people less alert the next day. Users may delay bedtime at home if they use light-emitting devices immediately before bedtime because they are more alert at that time.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">9. Change Your Eating Habits</span></span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It has been <a href="https://pubmed.ncbi.nlm.nih.gov/35131218/" rel="nofollow" target="_blank">suggested</a> that you can avoid insomnia if you avoid eating spicy foods and take regular meals. Keep in mind that you should not skip breakfast. However, more studies are required to confirm these findings. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">What you eat, especially at night, can affect how well you sleep. A person's ability to sleep may be affected, for instance, if they consume a substantial meal within one hour of going to bed.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">However, a meal's digestion can take between two and three hours regardless of the food consumed. Some people may experience discomfort, nausea, and a slowed digestive process if they lie down during this time.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Before lying down, it is advised that you should give the body enough time to digest a meal. This will take a different amount of time for each person.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">10. Caffeine Is A Stimulant. Avoid it. </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It can cause sleep patterns to be disrupted and cause wakefulness. The effects of caffeine wear off in three to five hours. As a result, avoiding caffeine for at least four hours before going to bed is best.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Caffeine intake at any time of day may have a negative effect on sleep quality in some people. Caffeine deprivation may be preferable for these people.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">11. Avoid Drinking Too Much Alcohol </span></h3><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Before going to bed, drinking a lot of alcohol can disrupt your sleep. </span><span style="font-family: georgia;">On the one hand, it is a sedative that makes you sleepy, but on the other, it can make it hard to get a good night's sleep. </span><span style="font-family: georgia;">Even a small amount of alcohol could exacerbate insomnia in those who already suffer from the condition.</span></span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">12. During The Day, Get Some Exercise. </span></h3><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Physical activity is supposed to improve quality of sleep. </span><span style="font-family: georgia;">Better sleep and a lower risk of insomnia have been linked to regular light, moderate, or vigorous exercise or increased levels of daily physical activity, according to epidemiological </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6715137/" rel="nofollow" style="font-family: georgia;" target="_blank">research</a><span style="font-family: georgia;">. It has been demonstrated experimentally that individuals with insomnia benefit significantly from both acute and chronic exercise. Although other studies have shown that both acute and chronic resistance exercise can improve sleep, this has primarily been demonstrated for aerobic exercise of moderate or high intensity in insomniacs.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">However, exercising too close to bedtime may actually disturb a person's sleep, so it might be best to avoid it. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><h3 style="font-family: "Times New Roman";"><span style="font-family: georgia; font-size: large;">13. Relaxing Music </span></h3><div style="font-family: "Times New Roman";"><span style="font-family: georgia; font-size: large;">Even though this might not work for everyone, some people find that relaxing music helps them relax before going to bed.</span></div><div style="font-family: "Times New Roman";"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="font-family: "Times New Roman";"><span style="font-family: georgia; font-size: large;">However, individual preferences will determine how a person responds to music. Music can occasionally be too stimulating, causing anxiety and insomnia.</span></div><div style="font-family: "Times New Roman";"><span style="font-family: georgia; font-size: large;"><br /></span></div></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">14. Try Meditation Or Mindfulness.</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Both meditation and mindfulness can help you deal with anxiety, which can often keep you from sleeping. An anxious person's mind can be calmed by using these techniques, which can also help them fall asleep more easily by keeping them from thinking too much.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">15. Reduce Stress </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Stress is a major factor in sleep deprivation. After all, how many times have you bundled up in bed only to find that your mind keeps racing and you wake up for hours? </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">A good way to wind down is to practice relaxation techniques. For instance, mindfulness meditation has been shown in studies to improve the quality of sleep and reduce daytime disturbances in people who suffer from chronic insomnia.</span></div><div style="text-align: justify;"><span style="font-size: large;"><br /></span></div><div style="text-align: justify;"><h3><span style="font-family: georgia; font-size: large;">16. Try Breathing Exercises.</span></h3></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">These are a very common way to relax. People can de-stress and distract themselves from anxious thoughts by engaging in specific breathing techniques, such as deep breathing or pattern breathing. When it comes to falling asleep, this can be a potent tool.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4-7-8 breathing is a common choice. Inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds are the steps in this exercise. Deep, rhythmic breathing can help you fall asleep and relax.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">17. Take A Warm Bath</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"> A warm bath or shower can help you unwind and get ready for sleep. Additionally, it may aid in better temperature regulation before bed.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">According to research, it may be especially beneficial to do this for at least 10 minutes one to two hours before going to bed.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">18. Melatonin</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313820/" rel="nofollow" target="_blank">Melatonin</a> is referred to as "the sleep hormone." It is produced by the body to set the body's clock and induce drowsiness and sleep. It can also be taken as a dietary supplement to improve sleep quality.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>You May Also Like:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><a href="https://www.stayfitandcalm.com/2022/12/amazing-tips-how-to-get-rid-of-migraine.html" target="_blank"><span style="font-family: georgia; font-size: large;">Amazing Tips How To Get Rid Of Migraine Without Medication</span></a></div><div style="text-align: justify;"><div></div><div><br /></div></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com9tag:blogger.com,1999:blog-2345096047982283662.post-38344282862671059222023-02-10T09:50:00.011+05:302023-09-08T01:36:44.949+05:30Health Benefits Of Sleep: 8 Important Reasons You Must Know<h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Why Is Getting Enough Sleep Important For Health?</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiItrthn4bTjcpoDbF1emKOVPihHpFbjbkcV6IbkBUyT3K4bVKKf5Nc72CzpHYtMqMn6knwVF9j5951x5e02wIHcAPNzfHClYcpDeMroCBfe7OeB3KlTop_7bwsyp6YkGLVNECgpc8ZuYinQ1BFkZ9cn8NhKHu68MC1G-WvwPON26BvGZFskyv9TZYO0hC6/s1920/health-benefits-of-sleep.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Health Benefits Of Sleep" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiItrthn4bTjcpoDbF1emKOVPihHpFbjbkcV6IbkBUyT3K4bVKKf5Nc72CzpHYtMqMn6knwVF9j5951x5e02wIHcAPNzfHClYcpDeMroCBfe7OeB3KlTop_7bwsyp6YkGLVNECgpc8ZuYinQ1BFkZ9cn8NhKHu68MC1G-WvwPON26BvGZFskyv9TZYO0hC6/w400-h266/health-benefits-of-sleep.jpg" title="Health Benefits Of Sleep" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Health Benefits Of Sleep</span></td></tr></tbody></table><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are numerous health benefits of getting enough sleep. Sleep is important for your physiological as well as psychological health. Whether you are sleeping with a pillow or without a pillow you should take 7-8 hours of sleep. </span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;"><br /></span></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Although, the duration of sleep decreases with age however, no one can ignore the importance of rest and sleep. Sleep may aid in the prevention of many health problems, including depression and heart disease. In fact, </span><span style="font-family: georgia;">getting a good night's sleep</span><span style="font-family: georgia;"> is just as important as exercising and eating a well-balanced, nutritious diet. It is essential to prioritize and safeguard your sleep on a daily basis because sleep deprivation can put your health and safety at risk.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">The pace of <a href="https://newsinhealth.nih.gov/2021/04/good-sleep-good-health#:~:text=Good%20sleep%20improves%20your%20brain,stroke%20to%20obesity%20and%20dementia." rel="nofollow" target="_blank">modern</a> life sometimes leaves you with little time to stop and rest. Many time you may feel that it is impossible to get a good night's sleep on a regular basis. </span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;"><br /></span></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">It may be more difficult for people who work night shifts or on irregular schedules to get enough sleep. Additionally, periods of extreme stress can disrupt our normal sleeping patterns. </span><span style="font-family: georgia;">Sleeping well improves mood, health, and brain function.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">How Much Sleep Is Required?</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">As you get older, your need for sleep changes. </span><span style="font-family: georgia;">There are numerous misconceptions regarding sleep. One is that adults who are older require less sleep. This is false. Adults over 65 still require the same amount. However, as you get older, your sleep quality may suffer. Additionally, people over the age of 65 are more likely to take medications which may have the side effects of sleep disruption.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">School going children should get at least nine hours of sleep each night, while adolescents should get between eight and ten. The majority of adults require at least seven hours of sleep each night.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some Common Sleep Disorders </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Some conditions make it impossible for many people, no matter how hard they try, to get enough good sleep. Some of the Sleep disorders are as follows:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span><b>1. Insomnia:</b></span></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span><b><br /></b></span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span>One of the<b> </b></span><span>most common sleep disorder is</span><b> </b>Insomnia<span>. When you repeatedly have trouble falling asleep or staying asleep, you have insomnia. Even though you have time to sleep and a good place to sleep, this still happens. During the day, it can make you feel exhausted or unrested.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Short-term insomnia is when people have trouble sleeping for a few weeks or months where as long duration i</span><span style="font-family: georgia;">nsomnia may </span><span style="font-family: georgia;">lasts at least three months.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>2. Sleep Apnea:</b></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Another common sleep disorder is Sleep Apnea. There is upper airway obstruction that occurs in sleep apnea. People are woken up during the night because this slows or stops the flow of air. The condition may pose a threat. If it is </span><span style="font-family: georgia;">left untreated, it </span><span style="font-family: georgia;">may result in additional health problems.</span></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;"><br /></span></span></div><div style="text-align: justify;"><h4><span style="font-family: georgia; font-size: large;"><b>3. Narcolepsy:</b></span></h4><div><span style="font-family: georgia; font-size: large;"><b><br /></b></span></div><div><span style="font-family: georgia; font-size: large;">Individuals with Narcolepsy feel intense sleepiness during the day and may fall asleep randomly. The exact cause of the Narcolepsy is unknown.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><h4><span style="font-family: georgia; font-size: large;"><b>4. Restless Legs Syndrome (RLS):</b></span></h4><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">People with Restless Legs Syndrome (RLS) have urge to move their legs. It happens mostly at night when preparing for sleep or during the sleep. RLS disrupts sleep leading to daytime drowsiness. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Talk to your doctor if you have trouble sleeping on a regular basis. For several weeks, you may require to keep a sleep diary to track your sleep. your doctor may carry out certain tests, such as sleep studies to find out actual sleep problems.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Many people with insomnia can improve their sleep with cognitive behavioral therapy. Some people can also benefit from medication.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Using a CPAP machine is helpful for many people with sleep apnea. These devices keep the airway open and help improvement in breathing. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: x-large;">8 Major Health Benefits Of Sleep</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The following are just a few of the many advantages that come from getting a good night's sleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">1. Sleep & Decision-Making Abilities</span></h4><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijEls-qRu3JxnxxeCgZ2uTLzi3BVlcahv1RGowun4YO5zw9Qz0dKoYitPlkJUDIjDt-iYzZohwe_1fOoIQ5tKTo2sZ1qwCowpWhaeaTs8Y_-vMEV8-tuS2Omj2EPqtgiCMn7V0UkWS-wWsUwk4N2cwDrNZ9OL2q6aixVtJRZq7j4arN90AQ7fuJlW3Zc4a/s1920/sleep-improves-decision-making-abilities.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Sleep Improves Decision Making Abilities" border="0" data-original-height="1280" data-original-width="1920" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijEls-qRu3JxnxxeCgZ2uTLzi3BVlcahv1RGowun4YO5zw9Qz0dKoYitPlkJUDIjDt-iYzZohwe_1fOoIQ5tKTo2sZ1qwCowpWhaeaTs8Y_-vMEV8-tuS2Omj2EPqtgiCMn7V0UkWS-wWsUwk4N2cwDrNZ9OL2q6aixVtJRZq7j4arN90AQ7fuJlW3Zc4a/w400-h266/sleep-improves-decision-making-abilities.jpg" title="Sleep Improves Decision Making Abilities" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Sleep Improves Decision Making Abilities</span></td></tr></tbody></table><span style="font-family: georgia; font-size: large;">Sleep is important for many aspects of how the brain works, including improved memory and performance. Sleep deprivation has a negative impact on performance, productivity, cognition, and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7261660/" rel="nofollow" target="_blank">concentration</a>. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Finally, it has been demonstrated that getting enough sleep improves memory performance and problem-solving abilities in both children and adults. Sleeping well can help you solve problems better and remember things better. Sleep deprivation, on the other hand, has been shown to affect brain function and decision-making abilities.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><h3><span style="font-family: georgia;"><span style="font-size: large;">2. Emotional And Social Well Being</span></span></h3><div><span style="font-family: georgia;"><span style="font-size: large;">Emotional regulation and social interaction are impaired when you don't get enough sleep.</span></span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">We have a harder time controlling our emotional outbursts and our actions in front of others when we are tired. We may also be less able to respond to humor and show empathy when we are tired.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Additionally, chronic sleep deprivation increases the likelihood of withdrawing from social activities and experiencing loneliness.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Sleep may be a key factor in strengthening your social network and enhancing your relationships with others.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Don't hesitate to get in touch with a friend, family member, or healthcare professional for support if you struggle with feelings of isolation or emotional outbursts. Check out this list of resources to find out more.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><h3><span style="font-family: georgia; font-size: large;">3. Lowers The Risk Of Depression </span></h3><div><span style="font-family: georgia; font-size: large;">The relationship between mental health and sleep has been studied for a long time. According to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181883/" rel="nofollow" target="_blank">review</a>, sleep deprivation may cause cognitive changes that increase the risk of depression. Poor sleep quality and sleeping disorders are strongly associated with mental health issues like depression. Sleep disturbances can also affect emotional regulation and stability and alter neural processes, both of which can cause depression symptoms.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">4. Sleep & Obesity</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It is unclear whether short sleep patterns and weight gain are linked to obesity. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/" rel="nofollow" target="_blank">Obesity</a> and poor sleep patterns have been linked in a number of studies over the years. Getting less sleep makes you feel tired more, which can make it harder for someone to exercise or live a healthy life.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Lack of sleep is linked to an increased likelihood of obesity and weight gain. Sleep deprivation may cause you to eat more and have a bigger appetite. You are especially more likely to consume foods high in fat and sugar.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Ghrelin levels rise and leptin levels fall when people don't get enough sleep. Leptin is a hormone that makes us feel full, while ghrelin is a hormone that makes us feel hungry. We might feel more hungry and overeat as a result of this.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">This is supported by a number of studies that show that people who don't get enough sleep tend to eat more and have a bigger appetite. </span><span style="font-family: georgia;">To better comprehend the connections between poor sleep and weight gain, additional research is required.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">5. Sleep & Insulin Resistance</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Short sleep is linked to a higher risk of type 2 diabetes and insulin resistance, or the inability of the body to properly use the hormone insulin. Sleep deprivation is thought to increase diabetes risk through physiological changes like decreased insulin sensitivity, elevated inflammation, and changes in hunger hormones, as well as behavioral changes like poor decision-making and increased food intake. Additionally, sleep deprivation is linked to an increased risk of metabolic syndrome, heart disease, and obesity. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><h3><span style="font-family: georgia; font-size: large;">6. Sleep Can Reduce inflammation </span></h3><div><span style="font-family: georgia; font-size: large;">There is a connection between getting enough sleep and reducing body inflammation. Inflammation in the body can be significantly impacted by inadequate sleep.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Our central nervous system is tightly controlled by sleep. It is particularly involved in the hypothalamic-pituitary-adrenal (HPA) axis and the stress-response systems known as the sympathetic nervous system.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Sleep deprivation, especially when caused by disturbed sleep, is known to trigger inflammatory signaling pathways and raise undesirable inflammation markers like C-reactive protein and interleukin-6.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Many chronic conditions, such as obesity, heart disease, certain types of cancer, <a href="https://www.stayfitandcalm.com/2023/06/alzheimers-disease-7-alarming-signs-and.html" target="_blank">Alzheimer</a>'s disease, depression, and type 2 diabetes, can develop over time as a result of chronic inflammation.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><h3><span style="font-family: georgia; font-size: large;">7. Effect On Immune System </span></h3><div><span style="font-family: georgia; font-size: large;">Sleep aids in body repair, regeneration, and recovery. This relationship is not exclusive to the immune system. Deep sleep, according to some research, is necessary for the body to repair itself and boost the immune system. It is possible to boost your immune system and fight the common cold by getting at least seven hours of sleep. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">However, there is still a need for more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/" rel="nofollow" target="_blank">research</a> by scientists into the specific mechanisms by which sleep affects the immune system of the body.</span></div></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">8. Impact On Sports Activities </span></span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><div><span style="font-family: georgia; font-size: large;">Adults require between 7 and 9 hours of sleep per night, but athletes may require more, according to recent research.</span></div><div><span style="font-family: georgia; font-size: large;">Because the body heals while you sleep, it's important for athletes and people who participate in sports to get enough sleep. Sleep deprivation may reduce the motivation to exercise and increase the risk of injuries. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">A good night's sleep can also help improve overall heart health and reduce the risk of sleep-related conditions like apnea. </span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div><div><span style="font-family: georgia; font-size: large;">Heart disease and high blood pressure are linked to less than seven hours of sleep per night.</span></div><div><span style="font-family: georgia; font-size: large;"><br /></span></div></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Conclusion</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Numerous adverse health effects, including an increased risk of heart disease, depression, weight gain, inflammation, and sickness, are linked to a lack of sleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The majority of research indicates that you should get between 7 and 9 hours of sleep per night for optimal health, although individual requirements vary.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It's time to give sleep the importance it deserves, just as you do with your diet and exercise.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Sleep is necessary for good health. Individual and population-level interventions to address health-related lifestyle factors like diet, exercise, and smoking have received significant funding, but sleep <a href="https://jcsm.aasm.org/doi/10.5664/jcsm.9476" rel="nofollow" target="_blank">health</a> programs are extremely uncommon. Improved screening for sleep disorders, improved sleep conditions for inpatients and residents of long-term care facilities, improved sleep health through public health and workplace interventions, and expanded sleep health research are all needed to improve public health and safety.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>You May Also Like:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><a href="https://www.stayfitandcalm.com/2023/08/eye-flu-symptoms-treatment.html" target="_blank"><span style="font-family: georgia; font-size: large;">Protect Your Eyes: 10 Best Tips By Doctors To Avoid Eye Flu</span></a></div><div><br /></div></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com11tag:blogger.com,1999:blog-2345096047982283662.post-31778408091378038042023-01-31T08:52:00.006+05:302023-09-07T17:14:53.193+05:308 Easy Habits Which Will Help You To Lose Weight Effortlessly<h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Lose Weight And Improve Health</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Do you want to lose weight? Are you concerned about your weight? Are you prepared to make every effort to reach your weight loss objective? What are the habits that will help you to lose weight? </span></div><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbWBR5gKoMD038CeaUuHICnj7kTC0ir-_txgHJGn0dGTOUZyASjPGK1vjgCMkV6HwxSPKRQOCH9f-4fhOvGnVEFaASMOeZJkviiTsHOeF58RDjd6pHKsf9Cyn6uJvyBoJYkvUdF1dhs80JpN3KSH9s4rppK3jpDe49XhjfqxF05eoCNaGrouOyVW0dgA/s1280/Lose-Weight-Effortlessly.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Lose Weight Effortlessly" border="0" data-original-height="853" data-original-width="1280" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbWBR5gKoMD038CeaUuHICnj7kTC0ir-_txgHJGn0dGTOUZyASjPGK1vjgCMkV6HwxSPKRQOCH9f-4fhOvGnVEFaASMOeZJkviiTsHOeF58RDjd6pHKsf9Cyn6uJvyBoJYkvUdF1dhs80JpN3KSH9s4rppK3jpDe49XhjfqxF05eoCNaGrouOyVW0dgA/w400-h266/Lose-Weight-Effortlessly.jpg" title="Lose Weight Effortlessly" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Lose Weight Effortlessly</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">It is not very difficult to adopt a daily routine to lose weight fast and at home. In this article we will check 8 healthy habits that can help you lose belly fat fast. These habits are simple daily routine to lose weight naturally and permanently. However, because nothing happens by itself, even a lazy person needs to take little action to lose weight. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Diets and exhausting workouts will help you get results faster, but you might be curious to start over after you've exhausted yourself. If you don't have a lot of willpower but still want to wear those skinny tops without showing off your food babies, you need to start a few healthy habits that will work slowly but surely.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The diet and exercise advice provided below are straightforward and simple. You need to make small changes in your life style to get your goal of weight loss. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h2 style="text-align: justify;"><span style="text-align: center;"><h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">8 Easy Habits Which Will Help You To Lose Weight Effortlessly</span></h2></span></h2><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;"><br /></span></h3><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">1. Maintain A Well-Balanced Diet</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You don't have to completely eliminate the carbs or fats you like from your diet. Your cravings may worsen if you avoid your favourite foods. Instead, eat smaller portions and substitute unhealthy foods with healthier alternatives that are lower in calories and contain more fiber. You don't have to eat just one grape a day to be healthy. If you're careful about what you eat, you can eat well and not gain weight.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Studies suggest that the timing of meals, the type of food consumed, and the amount of food consumed are all important aspects of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/" rel="nofollow" target="_blank">weight management</a>. The most important factor in weight loss is an energy deficit. A diet low in calories and fat and carbohydrates has been suggested; However, for brief periods of time, a very low-calorie diet may be necessary. Based on the physiologic clock, breakfast and avoiding late-night eating should be considered important dietary strategies for metabolic health and weight loss. Alternate weight loss and maintenance strategies include time-restricted eating and intermittent fasting. Keeping a low-calorie diet should be maintained throughout a person's life.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">As a result, the diet that works best for weight loss is one that can be followed for long period of time.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">2. Eating In Moderation </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Consuming less food is preferable to eating three substantial meals per day. It doesn't make you hungry and keeps your system running. You'll be able to say goodbye to unhealthy cravings and overeating in this way. If you like to eat while working or reading, e</span><span style="text-align: left;"><span style="font-family: georgia; font-size: large;">at nuts as a snack instead of snacking on food that is high in calories. Make it a habit to eat nuts, especially almonds and walnuts. </span></span><span style="text-align: left;"><span style="font-family: georgia; font-size: large;">They might make you feel fuller for longer, so the next time you eat, you might eat less.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">3. Get Enough Rest and Sleep </span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Did you know that when you sleep, your body burns calories? Your metabolism, which is directly related to your body weight, is influenced by how much you sleep. A sound night's sleep is also necessary for mental and physical well-being. It is suggested that you get at least eight hours of sleep each night. Researches revealed that women who are overweight or obese and start a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4861065/" rel="nofollow" target="_blank">weight loss</a> program have a better chance of continuing to lose weight (at six months and later time points) if their sleep quality is good and/or their average nightly sleep time is more than seven hours.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">4. Keep Yourself Hydrated</span></h3><div style="text-align: justify;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitscZ5HFkl3pJBng0Xjkne8YxUyufDxJrjiFgsjeL0bYpKfgsKPA_vIFPax_5Qm4QdXB27iCPwV1JPD6mnhiZwYdd1-hfF3rn9ysrNQhnpPBfa4NhHhXPagiPJ_7LMQm-RlIzMTm3mLDmJ8tXC7Pp5GUNRy7qCBKebX6Rw6zXF9vFnq3rHgUSUqqsl2Q/s1280/Keep-Yourself-Hydrated-To-Lose-Weight-Effortlessly.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Stay Hydrated To Lose Weight Effortlessly" border="0" data-original-height="853" data-original-width="1280" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitscZ5HFkl3pJBng0Xjkne8YxUyufDxJrjiFgsjeL0bYpKfgsKPA_vIFPax_5Qm4QdXB27iCPwV1JPD6mnhiZwYdd1-hfF3rn9ysrNQhnpPBfa4NhHhXPagiPJ_7LMQm-RlIzMTm3mLDmJ8tXC7Pp5GUNRy7qCBKebX6Rw6zXF9vFnq3rHgUSUqqsl2Q/w400-h266/Keep-Yourself-Hydrated-To-Lose-Weight-Effortlessly.jpg" title="Stay Hydrated To Lose Weight Effortlessly" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Stay Hydrated To Lose Weight Effortlessly</span></td></tr></tbody></table></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Drinking enough water or liquids will help you not to feel hungry for longer and help you eat less food. Water is the best, but there are times when you can use healthier options as well. Keep in mind not to drink artificial fruit juices or beverages with sugar. It will be great to make some nutritious smoothies and bring them with your lunch to work. Consuming fruits and vegetables which are rich in water is also a good option to keep your body hydrated.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">5. Control Your Impulses</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Don't give in when your favorite tub of ice cream is on sale at the grocery store. Keep in mind that you have put in a lot of effort to keep your weight under control, and you are deserving of the rewards. You can satisfy your cravings if it's absolutely irresistible, but don't eat the entire tub; eat only a portion of it. However, you must compensate by running additional miles.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">6. Maintain Peace of Mind</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">When we're angry or upset, most of us eat a lot. Try to keep a positive attitude and keep your mind relaxed to avoid this. Yoga and meditation would be extremely beneficial. However, self-care and doing what you love are what really matter. Take your dog for a walk, go out with your friends, spend time with your family, or plant a tree. Do whatever makes you happy and whatever you enjoy.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">7. Keep Your Body Moving</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You don't have to spend a lot of money on workout gear or a gym membership to stay healthy. It's great if you can do it, but there are plenty of other options, like Zumba and yoga. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgcCY2ClLcvPrzswy2i1_c2bw8oNs9ad5UMmuiAOcM3A5wxgC-KyKOCO3VkXirliX0Mh4axT7IjC0cxdkW21Yq1iCmYEaCXzzuxM9bnVN_8p8LVecmyzIjbh_eSO9qPegkZbb03TsXgfCDo7R8-tZlAs3gZBVRv1epiRC0Pb1vrlR_sk7cMRWZ0VmNjw/s1280/Keep-Your-Body-Moving.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Keep Your Body Moving To Lose Weight" border="0" data-original-height="853" data-original-width="1280" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgcCY2ClLcvPrzswy2i1_c2bw8oNs9ad5UMmuiAOcM3A5wxgC-KyKOCO3VkXirliX0Mh4axT7IjC0cxdkW21Yq1iCmYEaCXzzuxM9bnVN_8p8LVecmyzIjbh_eSO9qPegkZbb03TsXgfCDo7R8-tZlAs3gZBVRv1epiRC0Pb1vrlR_sk7cMRWZ0VmNjw/w400-h266/Keep-Your-Body-Moving.jpg" title="Keep Your Body Moving To Lose Weight" width="400" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Keep Your Body Moving To Lose Weight</span></td></tr></tbody></table><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Calories would also be burned by skipping or running for half an hour. Taking the stairs rather than the elevator and taking a short break to walk around during breaks from work can also make a big difference.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Park your vehicle further from the mall or shopping center entrance, you'll have to walk a little bit more to get there.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you take the bus or the subway, you can get off a few stops early and walk the rest of the way to where you want to go.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">8. Regular Weight Monitoring</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Buy a good weighing machine and monitor your weight on a regular basis. If you know how much weight you lost or gained in one month, you can make up for it the following month. Purchasing a calorie counter will also be extremely beneficial.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">The Bottom Line</span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="text-align: left;"><span style="font-family: georgia; font-size: large;">One of the most significant global public health issues is obesity, which is strongly linked to type 2 diabetes mellitus (T2DM); cardiovascular diseases, such as stroke and myocardial infarction; osteoarthritis; sleep apnea with obstruction; depression; and some kinds of cancer, like cancer of the breast, ovary, prostate, kidney, and colon. The best diets for losing weight have been a point of contention not only among researchers, nutritionists, and medical professionals, but also with the general public. </span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">For a few days, all of these routines are simple to follow, but eventually, you might want to give up. And that's fine because some setbacks are to be expected. Find a balance and incorporate these healthy habits into your life if you really want to maintain your fitness. </span><span style="font-family: georgia; text-align: left;"><u>Weight loss and maintenance strategies vary from individual to individual.</u> The patient's choices, preferences, and long-term adherence to the healthy habits like diet plan and physical exercise are crucial to successful weight loss and maintenance. </span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You May Also Like:</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><a href="https://www.stayfitandcalm.com/2023/01/easy-ways-to-reduce-abdominal-fat-after.html" target="_blank"><span style="font-family: georgia; font-size: large;">Easy Ways To Reduce Abdominal Fat After A C-Section</span></a></div><div><br /></div></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com8tag:blogger.com,1999:blog-2345096047982283662.post-63384002479825645082023-01-20T10:35:00.006+05:302023-09-07T16:32:13.863+05:30Easy Ways To Reduce Abdominal Fat After A C-Section<h2 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Cesarean Section or C-section</span></h2><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBRIAoKPJC9CqgM_jrsfVf_0F7aru6gYhixqJGxxrvBFMTIG4Go_mG4x-X9RfqnuQA_aDbnLb0lg-sZ76LEMiL_tQq45tOJbLt3WQinPPcGiMeapl7Lp1Zixo-V6uA5bZfVJSz455fGXzmjPIXYAa19oQbk1r-lHphx8sCfkNuA5NkxRXCBX4ggXq6mw/s1920/Getting-A-Flat-Stomach.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Getting A Flat Stomach" border="0" data-original-height="1920" data-original-width="1280" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBRIAoKPJC9CqgM_jrsfVf_0F7aru6gYhixqJGxxrvBFMTIG4Go_mG4x-X9RfqnuQA_aDbnLb0lg-sZ76LEMiL_tQq45tOJbLt3WQinPPcGiMeapl7Lp1Zixo-V6uA5bZfVJSz455fGXzmjPIXYAa19oQbk1r-lHphx8sCfkNuA5NkxRXCBX4ggXq6mw/w266-h400/Getting-A-Flat-Stomach.jpg" title="Getting A Flat Stomach" width="266" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="text-align: justify;"><span>Getting A Flat Stomach</span></span></td></tr></tbody></table><span>The cesarean section was originally a surgical treatment for difficult labor-related issues, but its use is now unregulated. The number of </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6394138/" rel="nofollow" target="_blank">Cesarean</a><span> performed all over the world has skyrocketed as a result of this growing popularity. In the United Kingdom, the percentage of cesarean section births increased from 18% in 1997 to 25% in 2010, while the percentage in the United States increased from 27% in 1997 to 31.8% in 2011. According to a survey conducted by the World Health Organization, the average rate of cesarean section deliveries in developed nations is 25%, which is significantly higher than the 15% that the WHO recommends.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">After having a C-section, mothers frequently want their body shape, banding, and flat tummy back.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;"><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">Getting a flat stomach is fine, but doctors usually say that people who had a cesarean section should wait for their incision to heal before trying to get them flat. This medical advice is based on preventing issues caused by stressing an unhealed stomach.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;"><br /></span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">When it comes to medical advice, it's usually best to wait six to eight weeks before trying to flatten your stomach. </span><span style="font-family: georgia; font-size: large;">During these weeks, the body's incisions would gradually heal, preserving the stitches placed after the C-Section.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: center;"><span style="font-family: georgia; font-size: large;">Easy and Simple Tips for Losing Abdominal Fat After a C-Section </span></h3><div><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">Breast Feed Your Baby</span></span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span>One of the easiest ways to lose belly fat is to </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520964/" rel="nofollow" target="_blank">breastfeed</a><span>. After a c-section, you can breastfeed your baby for six months. Apart from special bonding with your baby, breastfeeding can also burn a lot of calories, which will help you lose the extra fat you gained during pregnancy. According to research, breast-feeding your baby for at least six months is essential for accelerating belly fat loss.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Bind Your Tummy</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Bind Your Tummy During recovery from a C-section birth, movements such as standing or sitting can be extremely painful. Your stomach will be held in place by an abdominal belt, easing the pain.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><a href="https://www.eajm.org//en/influence-of-abdominal-binder-usage-after-cesarean-delivery-on-postoperative-mobilization-pain-and-distress-a-randomized-controlled-trial-133238" rel="nofollow" target="_blank">Tummy</a> is a bandage-like muslin cloth is used to secure the tummy. It is thought that tummy binding pulls the stomach in. After a C-section, many people use a tummy binder to get a flat stomach. It gives your body support and helps you get your belly back to being firm after giving birth. The use of a postpartum support belt helps to tighten the abdominal muscles, which in turn helps to reduce stomach fat and back pain. However, if the mother is overweight, it can also irritate the incision wound. The belt can be taken off while you eat and sleep.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Keep in mind that a C-section is a complicated way to deliver a baby, and applying pressure to the wound after delivery can make it harder for the wound to heal. Therefore, before attempting to wear such a belt, consult a physician.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Consume Healthy Foods</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">Eat well. When they're nursing, all new mothers need a lot of energy. Ensure that your diet contains enough vitamins and minerals, is low in fat, and is high in carbohydrates. Sweets and foods high in saturated fat, such as ghee, fried foods, butter, and aerated drinks, should be avoided. consume more vegetables, fruits, and protein. Everyone is aware that sugar is a calorie-dense food. Sugar in food can make you gain weight, develop diabetes, and develop heart disease, all of which are not good things. Try avoiding all types of processed foods, regular sugar, bakery sweets like cake, biscuits n' all, jam, sugary drinks, and fruit juices. Have access to fresh or dried fruits whenever you feel the need for sugar.</span></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><span><span><br /></span><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKr4ZiCjJXyMzPZlfSRKZgbL3zioW8f6wl44l5h4sEO0TwiaAG6Js-11i_SyvH1_pPf8xhd8BaAycgKL9NmlvzCRy46iqfeeJt-MN_lRVABN58gaqXvbTaEHtQuehywg4coZmSdKzBbu56cVSwoz7TNnNuIcD29LtOKCtm2F4j8NfKNsF7odgfEqX_aw/s1280/Consume-Healthy-Food.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Consume Healthy Food" border="0" data-original-height="853" data-original-width="1280" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKr4ZiCjJXyMzPZlfSRKZgbL3zioW8f6wl44l5h4sEO0TwiaAG6Js-11i_SyvH1_pPf8xhd8BaAycgKL9NmlvzCRy46iqfeeJt-MN_lRVABN58gaqXvbTaEHtQuehywg4coZmSdKzBbu56cVSwoz7TNnNuIcD29LtOKCtm2F4j8NfKNsF7odgfEqX_aw/w400-h266/Consume-Healthy-Food.jpg" title="Consume Healthy Food" width="400" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span>Consume Healthy Food</span></td></tr></tbody></table></span>Keep track of the foods you eat each day and how many calories they contain in a food diary. After a C-section, you won't be able to exercise normally, so be very careful during this time. Your body secretes pregnancy hormones for the first six months of your pregnancy, which make it easy for you to gain weight. Therefore, it is always beneficial to avoid junk food and eat more fruits and vegetables.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Water and Fluids</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">After a C-section, you need to drink a lot of water and fluids because it helps you keep your fluid levels in check and keeps you from eating too much. After giving birth, drink plenty of water. In addition to helping to maintain your body's fluid balance, this will also help you lose fat around your waist. Lemon water is an effective home remedy for weight loss and detoxification. You can drink lukewarm water with honey and lemon juice once a day, preferably in the morning. Not only can drinking a lot of water help your body stay hydrated, but it can also help flush out excess fat, which is surprising.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Adequate Sleep</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Get Enough Sleep Getting at least 5 hours of sleep each night is one way to reach your sleep and stomach goals. It's hard, but we'll show you how: sleep when your baby is sleeping! Additionally, it will improve your emotional well-being. Getting enough sleep is another proven method for losing belly fat.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">All muscles will relax when you get enough sleep, and this will give your stomach muscle the relaxation it needs to get back in shape.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Do Some Exercises and Physical Activities</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you experience abdominal pain, do not exert yourself or continue exercising. Consult your doctor before beginning physical activity following a C-section birth to avoid putting your health at risk. To safely regain your pre-pregnancy figure, adhere to the aforementioned guidelines and exercises. A fat pouch on your stomach is created when a C-section cuts through some of your stomach muscles. Your pelvic floor and abdominal muscles are put under stress as a result. Therefore, it is essential to wait six to eight weeks before engaging in strenuous exercise. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Everyone knows that exercise helps burn fat, but you shouldn't start doing a lot of it right away because you just had a C-section birth. Try a short walk, but don't do a lot of exercise or a fast walk right away because your cut might still be fragile from the C-section.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">At least three times per week, take your baby for a walk. You should avoid doing a lot of exercise because it could hurt your muscles and stomach. 5 to 6 months after the birth, you should start walking regularly for 30-40 minutes. Walking is a low-impact exercise that not only helps to burn fat but also speeds up metabolism. Additionally, it aids in increasing energy, thereby preventing the accumulation of fat in the body. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Once you recover and your doctor gives you the go-ahead, you can resume your routine. With the help of a physical therapist, you can begin with simple exercises and gradually progress to more challenging ones. Put on a compression garment to keep the pressure off the C-section wound. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b><u>You can try some exercises like these:</u></b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Pelvic Tilts:</b> Force your hips forward and contract your stomach muscles. This can be done in a sitting, standing, or lying position.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Planks:</b> Place your body in a push-up position and place all of your weight on your forearms, elbows, and toes during this exercise. Repeat three times while holding for at least 30 seconds.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Kegels Exercise:</b> Hold the position for five seconds while contracting your pelvic floor muscles, then release. During this exercise, keep in mind not to hold your breath. Try it four to five times in a row, taking a 10-second break between each attempt. This makes the muscles in your pelvic floor stronger.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Bridging: </b>You need to lie down on your back keeping your knees bent and your feet hip-width apart on the floor. Keep your palms facing down as you spread your hands. Pull your stomach muscles in and slowly lift your buttocks, then your stomach and middle back, off the floor. You need to keep your shoulders parallel to the floor. After holding the position for ten seconds, slowly lower your body back to the ground. To tone your stomach and strengthen your hips, perform this exercise four to six times.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Lower Abdominal Slide: </b>This exercise focuses on the muscles in the lower abdomen that are affected by the C-section procedure. With your knees bent and arms at your sides, lie down with your feet flat on the ground. Place your palms on the ground. While keeping your stomach in place, slowly slide your right leg straight out. Slowly return the leg to its starting position. Use the opposite leg to repeat. Alternate using the right and left legs to perform this 3-5 times.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>Forward Bending: </b>With your arms at your sides, slowly bend down from a standing position until your head is at knee level. Straighten your body once more after holding the position for ten seconds. To strengthen your lower back and burn calories in your middle, do this four times.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Try Yoga</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You can reduce belly fat after a C-section by practicing yoga. The muscles in the stomach can be toned and strengthened with yoga. It also aids new mothers in coping with change and stress. However, it should begin between six and eight weeks after birth. Obtain medical advice on this.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Please go through “<a href="https://www.stayfitandcalm.com/2022/12/simple-and-effective-yoga-poses-to.html" target="_blank">10 Simple And Effective Yoga Poses To Reduce Belly Fat</a>” for detail description and precautions of yoga poses to reduce abdominal fat.</span></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com4tag:blogger.com,1999:blog-2345096047982283662.post-56542840244661843262023-01-12T12:42:00.006+05:302023-09-08T01:46:06.072+05:30Morning Or Evening Walk How To Decide Which Is Best For You<h2 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Which Is Best, A Morning or Evening Walk?</span></h2><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY9NtFpneDzrZFcixDUHlCc4JwCevzesOmpEeYFws2V9saI2Ne1yrD0SbPgzqEkdeyvsISny5eSCrEd3LUK_X_cEDdAkED-KwNLr3-ACC9IDbWBlT01f1HXa2q_cp5G9MkmYMBjvCIBh_zpLw4Iv2uQYShx3tP_DItKq6h_Berw9HPfqU9arT4txbMSg/s960/Morning-Or-Evening-Walk.jpg" style="margin-left: auto; margin-right: auto;"><span style="font-family: georgia; font-size: large;"><img alt="Morning or Evening Walk" border="0" data-original-height="960" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY9NtFpneDzrZFcixDUHlCc4JwCevzesOmpEeYFws2V9saI2Ne1yrD0SbPgzqEkdeyvsISny5eSCrEd3LUK_X_cEDdAkED-KwNLr3-ACC9IDbWBlT01f1HXa2q_cp5G9MkmYMBjvCIBh_zpLw4Iv2uQYShx3tP_DItKq6h_Berw9HPfqU9arT4txbMSg/w266-h400/Morning-Or-Evening-Walk.jpg" title="Morning or Evening Walk" width="266" /></span></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-family: georgia; font-size: large;">Morning or Evening Walk</span></td></tr></tbody></table><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">One of the most enjoyable and simple forms of exercise is walking. There are numerous mental and physical health advantages to this type of exercise. It is not only truly beneficial to our overall health but also simple to perform. It can be done at anytime, anywhere, and does not require any special skills or equipment.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Regarding time, is there a particular time of day that is ideal for a walk? There isn't a straightforward answer. The best time to walk may vary depending on each person's availability, needs, and preferences. Some individuals choose to exercise later in the evening after finishing work, while others prefer to exercise early in the morning.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">You can find benefits of walking in my previous blog "<a href="https://www.stayfitandcalm.com/2022/10/proven-benefits-why-walking-is-good-for.html" target="_blank">Proven Benefits Why Walking Is Good For Body And Mind</a>". </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The advantages and disadvantages of exercising in the morning and evening will be discussed in this article.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">Advantages of </span><span style="font-family: georgia;">Walking in the Morning: </span></span></h3><div><span style="font-size: large;"><span style="font-family: georgia;"><span style="text-align: justify;">The following are the advantages of walking in the morning:</span></span></span></div><div><span style="font-family: georgia; font-size: large;"></span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">If you're the kind of person who usually gets up pretty early, it's easy to fit in a morning workout. Walking in the morning in the summer will be cooler because the sun has not yet fully risen, so you will feel more refreshed.</span></li></ul><ul><li><span style="font-family: georgia; font-size: large;">A morning walk can help you feel less stressed, get rid of negative thoughts, and be more productive throughout the day because there is less pollution in the air at this time of day. </span></li><li><span style="font-family: georgia; font-size: large;">The dawning of a new day is truly one of the most beautiful sights you will ever see and evokes feelings of new beginnings. Listening to the morning birdsong is another thing that can sound like music to your ears when the birds wake up and call to each other.</span></li><li><span style="font-family: georgia; font-size: large;">Studies show that morning exercise like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7492403/" rel="nofollow" target="_blank">morning walk</a> can help you lose weight independent of daily activities and avoid putting on those extra pounds.</span></li><li><span style="font-family: georgia; font-size: large;">Even though it will be several hours before you go to bed, walking in the morning will help you fall asleep more easily, giving you the energy you need to get going again in the morning.</span></li><li><span style="font-family: georgia; font-size: large;">The air you breathe will be the cleanest for the day because pollution levels are at their lowest. Your organs will benefit from the fresh air moving through your bloodstream, preparing you for a productive day, particularly in terms of energy.</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">As you can see, walking in the morning has many advantages. Naturally, there are downsides as well. Let's look at it.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><h3><span style="font-size: large;"><span style="font-family: georgia;">Disadvantages of </span><span style="font-family: georgia;">Walking in the Morning:</span></span></h3></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">If you have to get ready for work in the morning, you might not have time to walk as far or for as long as you would like.</span></li><li><span style="font-family: georgia; font-size: large;">Because your body temperature drops in the morning, you won't feel as energetic as you do during other times of the day. It will take you longer to warm them up so that you can perform at their best.</span></li><li><span style="font-family: georgia; font-size: large;">The first thing in the morning can cause your body to feel rather stiff. Because your muscles are colder and stiffer, it's important to warm up and stretch. You will avoid injuries and properly prepare your body for a brisk walk or jog in this manner.</span></li><li><span style="font-family: georgia; font-size: large;">It will be dark and cold in the winter, so you will need to be very self-disciplined to get out of bed early.</span></li></ul><span style="font-family: georgia; font-size: large;"><br /></span></div><h3 style="text-align: justify;"><span style="font-family: georgia;"><span style="font-size: large;">Advantages of Walking in the Evening:</span></span></h3><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">If you don't like to get up early or if you're pretty busy in the beginning of the day, walking in the evening might be just right for you. </span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-size: large;"><span style="font-family: georgia;">The following are the advantages of walking in the evening:</span></span></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">After working all day, your muscles are all warmed up and ready to go. However, remembering to stretch those muscles is always beneficial.</span></li><li><span style="font-family: georgia; font-size: large;">You can take a walk in the evening and see a beautiful sunset, which can be just as satisfactory as a morning sunrise.</span></li><li><span style="font-family: georgia; font-size: large;">After a long day at work, going for a walk in the evening can help you wind down and get ready for bed. You can lower your stress levels, which will make it easier for you to relax and get a good night's sleep.</span></li><li><span style="font-family: georgia; font-size: large;">You burn more calories during the day than you do in the morning, which can help you achieve your <a href="https://pubmed.ncbi.nlm.nih.gov/28794207/" rel="nofollow" target="_blank">weight loss</a> goals. An evening walk can help your digestive system work to burn off calories if you overindulged in them during the day.</span></li><li><span style="font-family: georgia; font-size: large;"><a href="https://pubmed.ncbi.nlm.nih.gov/12161052/" rel="nofollow" target="_blank">Exercise</a> at night can help you control your blood sugar levels, according to research.</span></li><li><span style="font-family: georgia; font-size: large;">A post-dinner walk has been shown to speed up your <a href="https://pubmed.ncbi.nlm.nih.gov/35268055/" rel="nofollow" target="_blank">digestion</a>, according to studies.</span></li><li><span style="font-family: georgia; font-size: large;">After a long day, going for a walk in the evening is a great way to unwind and relax. You can clear your mind and spend quality time with your family while taking a 30-minute walk.</span></li><li><span style="font-family: georgia; font-size: large;">Exercise later in the day does not disrupt your sleep, contrary to popular belief. Taking a walk later in the day will help you relax and get a better night's sleep. Just make sure you don't go to bed right away after your workout to give your body time to relax.</span></li><li><span style="font-family: georgia; font-size: large;">There is a lower chance of injury because your muscles are significantly warmer and more flexible.</span></li><li><span style="font-family: georgia; font-size: large;">Going for an evening walk will help your spine and muscles get back into place by reducing tension if you've been hunched over a computer all day.</span></li></ul></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">There are many advantages to exercising in the evening. Naturally, there are also some drawbacks.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><h3><span style="font-family: georgia;"><span style="font-size: large;">Disadvantages of Walking in the Evening:</span></span></h3></div><div style="text-align: justify;"><ul><li><span style="font-family: georgia; font-size: large;">Security concerns. Walking by yourself at night is not as safe as walking in the early morning. You might find that you are walking in the dark, especially in the winter but also in the spring and autumn, which raises additional safety concerns that you might want to think about.</span></li><li><span style="font-family: georgia; font-size: large;">With a day's worth of cars, trucks, and motorcycles traveling the entire day, pollution levels are at their highest point. At this time of day, air pollution typically reaches its highest point. As a result, breathing in various toxic pollutants during exercise may be harmful, particularly to your cardiovascular health.</span></li><li><span style="font-family: georgia; font-size: large;">Before going for a walk, you will need to wait a couple of hours if you have eaten a substantial dinner. A lighter meal, on the other hand, can shorten that amount of time.</span></li><li><span style="font-family: georgia; font-size: large;">Alternately, you could take a walk as soon as you get home, but doing so will delay eating. which might not give you enough time to properly digest before going to sleep.</span></li></ul><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Figuring out what works best for you</span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The most important thing to consider when deciding whether a morning or evening walk is right for you is how it works with your lifestyle. After reading these benefits and drawbacks, you can't just decide to walk in the morning if it doesn't fit your schedule.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">For instance, you may have a high-powered job that requires commuting, but you are expected to arrive early because you must complete tasks before other employees arrive. You therefore finish on time. Since it would be nearly impossible for you to fit in a morning walk as well, you should start walking in the evening.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Alternately, you could work locally and not be required to start until nine o'clock. However, you might have to work extra hours or hang out with your coworkers after work. The fact that you are unable to commit to a walk after work with confidence and that if you get up a little earlier, you can easily fit in a walk in the morning makes the choice easy, even though you do not have a long distance to travel home.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Whether you take a morning or evening walk, you should pick the option that works best for you and you can stick with on a regular basis.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><h4 style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The Bottom Line </span></h4><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Whether you should go for a morning or evening walk is up to you, but many people prefer to go for a morning walk. Is it possible to fit a morning walk into your schedule? Or perhaps your work schedule dictates that you actually benefit more from evening walks. Choose the one that fits your needs, schedule, and way of life the best. If you like to get up early and have the time, don't be afraid to take a 30-minute walk. In contrast, if you prefer to stay up late, take a walk later in the evening.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">The most important thing is to incorporate those 30 minutes of exercise into your daily routine at any time. Developing and maintaining such a healthy routine will only improve one's health and quality of life.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;">Always Keep an Eye on Your Progress It doesn't matter if you walk in the morning or at night; keeping track of your physical activity is a great idea. Instead of overestimating or underestimating your performance, you will have a clear picture of how much you are actually moving. In addition, keeping track of your activities will give you the opportunity to establish a precise fitness objective for yourself, track your progress, and find the motivation you need to achieve and even exceed your goal.</span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><b>You May Also Like:</b></span></div><div style="text-align: justify;"><span style="font-family: georgia; font-size: large;"><br /></span></div><div style="text-align: justify;"><div><a href="https://www.stayfitandcalm.com/2023/04/steps-to-beat-heat-and-stay-cool-during.html" target="_blank"><span style="font-family: georgia; font-size: large;">How To Beat The Heat And Stay Cool In Summer During Work Out</span></a></div><div><br /></div></div><div style="text-align: justify;"><br /></div>Stay Fit And Calmhttp://www.blogger.com/profile/12545357616142485559noreply@blogger.com14