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Many of us one six-pack abs and we work a lot on our abs look better. However, if you are not doing the abs training the right way, it can result in different risks for you. When you train your abs in the wrong way, you do not see the desired results even after working so hard. Let's find out more about these wrong abs training risks so that you can avoid them.

Risk 1 accelerated ageing

If you following crunches or another faulty abs training methods, it can ruin your youth. It is obvious from your hunch. Both men and women who look fit and have six pack also suffer from this condition because of wrong training methods. It is known as kyphosis. If you are using poor abs training, it can result in overactive upper abdominals which will pull the upper body forward. As a result of this you will have a stooped posture. This posture will put too much stress on your lower back.

However the negative results do not end there. When you have unbalanced abs, it will pull your breast bone toward your pubic bone and will also compress internal organs. As a result of that your abdominal organs may stick. If that happens, those organs will not be able to function properly and that will result in accelerated disease and ageing. It means you will look old and you will also have a hunch besides actually ageing from inside.

Risk 2 bulging potbelly and back pain

If you are following wrong abs training methods, it will create a visible effect of unbalanced core strength in the form of a potbelly. Even though you are trying hard to create six-packs and look better with well-defined abs, it will actually make you look fatter than you are. Because of wrong training, a set of muscles known as hip flexors may get over tightened. When the hip flexors are tightened and shortened with the wrong kinds of abs training, it will pull your pelvis forward and down. Because of that you will have which a sagging belly. It will make you look heavier than you actually are. Because of the distorted pelvis, you will also have serious back pain. This back pain can be very serious and become worse over time.

Risk 3 serious disc damage

This is one of the dangerous conditions that faulty or wrong abs training can cause. When you perform most of the abs exercises, they force your spine into extreme flexing. Because of such flexing intra-discal pressure will increase and too much pressure will be put on the fluids inside your disc. When the pressure gradually increases with continuous and long-term abs training, the fluids may squirt out from inside the discs. When this happens it is called as disc protrusion or disc hernias.

Such a condition will take months of painful treatment. Disc hernias can be really dangerous and difficult for you. Even if you recover, perform exercises may be difficult for you due to possible dangers in future.

Because of all the problems that wrong ways of abs training can cause, you have to be very careful while performing different types of abs exercises.

References

1. Tone Your Tummy
2. Core conditioning It’s not just about abs
3. Abs exercises

If you are over 40 and you want to try keto diet to lose weight and get all the other benefits it has to offer, you can do so. However, you will need to make some changes and adjustments to fit you.

Start with realistic goals

If you are over 40 and have started to that for the first time, ensure that the goals that you have are realistic. Even after ketosis, you may not look like a 20 years old model and if you are trying to achieve than, it may be disappointing. There will be a limit to which you can lose weight and your results will depend on many variables including your age and the present condition of your body. If you set some unrealistic goals and you do not see the results you expected, you're likely to stop the diet and without continuing it for some time you cannot expect positive results. Instead of checking your weight again and again, it'll be better to check the mirror and see how your clothes of fitting.

Do not too much protein

It is important to eat protein to ensure that you are maintaining your muscles. However, if you consume too much protein, the extra protein will turn into sugar. You need the right amount of protein and the right amount may vary for different people depending on how much lean muscle mass you have, your gender and how active you are. There are some keto calculators available which will help you to get the idea of how much protein you need. Women are more sensitive to overconsumption of protein. Eating too much protein may add more weight to your body instead of losing it.

Avoid these

Even though you try to avoid carbs, they may find ways to sneak in to your diet. There are some sources of carbs which you don't expect. Do you know that there are carbs in onions? Blueberries also have almost twice the cards of any other berry. There are some condiments which also have carbs and when you use them in your food, they add carbs which you are trying to avoid. Catcher, honey, mustard and non-keto salad dressings contain some amounts of carbohydrates.

Do not eat too much fat

Following a keto diet does not mean that you can eat all the fat you want. If you're eating too much fat you're also adding more and more calories to your body. And calories are calories and it doesn't matter from what source they are coming.

Eating fat is good for you because it keeps you full and we do not become hungry even when you're not full. Since it helps you to feel full and keep cravings away, so, you will not binge because you are hungry.

You need to ensure that you don't eat carbs and you enough protein but not too much to maintain your muscles, and that will help you to keep losing weight.

Fasting is good

While on keto, sometimes fasting is good for you because that will help you to reach ketosis and lose more weight. Intermittent fasting is necessary and good for you when you are on a keto diet. If you're already in ketosis and you stop eating for a couple days, your body will start burning more body fat because there is nothing else to burn.

References

1. Over 40 Keto Solution
2.Keto Diet
3.Keto Diet

What is Red Light Therapy?

This is a therapy for treatment of pain using red light. Low-level light therapy is an approved treatment method for treating conditions like chronic joint pain and slows to heal wounds.

The light used here is low intensity. As a result of that the light waves are weak and you don't feel it. There is no heat produced during this process. These light waves are fired at the skin. The waves go about 8 mm or 0.3 inches into your skin. The waves reach just your blood capillaries and it doesn't go any farther.

The light energy is absorbed and then converted into cellular energy. This cellular energy stimulates a large number of your body's natural processes and also starts several metabolic events in your body.

Benefits of Red Light Therapy

  • Red Light Therapy increases your energy levels. It does so by increasing ATP production in your body.
  • It also stimulates DNA and RNA synthesis.
  • This therapy can reduce painful symptoms associated with arthritis.
  • It repairs damaged connective tissue.
  • It can increase the flow and circulation and thereby send more oxygen and nutrients to body cells.
  • The therapy can activate and speed up the lymphatic system.
  • It also increases production of collagen and fibroblasts.
  • It also increases phagocytosis or cellular cleanup.
  • The therapy reduces the impact of oxidative stress and free radical damage.

Effectiveness

Red Light Therapy is very effective against chronic pain and autoimmune diseases because it reduces inflammation and inflammation is the top cause of chronic joint pain and autoimmune diseases.

More than 4000 scientific studies have proven Red Light Treatment to be effective in treating pain. If you go to pub.med.gov and look for red light treatment, you'll find more than 4000 studies which indicate that Red Light Therapy has positive effect on acute and chronic musculoskeletal pain. Some of the findings from some of the studies done on this subject-

  • Dr. Margaret Naser of Boston University of Medicine found red light treatment increased knee extension 89% in patients while dramatically reducing pain.
  • In another study conducted on patients whose pain was so bad they had to leave work, 77% felt well enough to return to work again!
  • In a study conducted on veterans, they found wounds and bruises treated with red light therapy heal 250% faster!
  • Research from the University Of Sydney found that red light treatment is highly effective in treating neck pain.
  • And when put to the ultimate test, it was found red light treatment can reduce chronic back pain by 50%!

One study from the University of Ottawa in Canada found that people who were treated with red light therapy reported 70% less pain than the people who did not get this treatment. They studied 454 participants who are suffering from either osteoarthritis or rheumatoid arthritis. The same treatment was also successful in reducing morning stiffness by 30 minutes. It increased joint flexibility and thereby made huge improvement in treating arthritis of the people who participated in the study. And the results achieved in the study you where instant, which means people achieve 70% less pain after just a few minutes of treatment.

References

1. Mindbody Matrix Pain Cream
2.Pain Management
3.Pain and pain management adults

If you want to lose belly fat, there are some herbs which can help you to boost your body's fat burning capacity. Some of them are mild diuretics which reduce water weight and thereby help you to lose weight. Some other herbs have at thermogenic the fact and they increase metabolism. There are some other herbs which can reduce your feelings of hunger.

Dandelion

Dandelion is a mild diuretic, laxatives and digestive aid. It can boost fat metabolism and at the same time help you by reducing cholesterol. It has the capacity to increase elimination of fatty seeds through the digestive system. This herb is also good for you because it can minimize the risk of imbalances of vitamins and minerals depleted by the use of diuretics by providing such vitamins and minerals to the body. However, you should be careful not to use it for a long duration because long-term use can cause electrolyte depletion as it is a diuretic.

Cayenne pepper

Cayenne pepper is a medicinal herb and spice. It can stimulate metabolism and thereby help your body to burn more calories. You need to consume 1 teaspoon of Cayenne pepper prior to each meal. That will help you to consume fewer calories and fewer amounts of fatty foods.

Cumin

Cumin can help you to lose more belly fat. All you need to do is add 1 tablespoon of cumin seeds to all your primary meals every day. That alone will help you to burn three times more fat. Different scientific studies have been done on this herb and those studies found scientific evidences about the effectiveness of cumin in losing body fat and weight. It is easy to add cumin to your existing diet because it adds great flavour to your food. You can also add it directly to almost everything like vegetables, dressings, soups, pulses and bread.

Psyllium

Psyllium is a bulking agent. It can reduce hunger and help you by encouraging the elimination of waste. When you are using this herb you will need to drink at least 6 to 8 glasses of water every day. If you do not follow this instruction, it will result in severe constipation. Follow the guidelines properly while using psyllium, because otherwise it can cause upset stomach, bloating and gas. Pregnant women should never use it. Likewise, people suffering from asthma also should avoid psyllium.

Turmeric

Different scientific studies found that turmeric can help you to burn more fat. Scientific studies done on mice found that the group of mice that were fed curcumin lost more weight then the other group that did not get curcumin. Curcumin is the main ingredient in turmeric. It is a warming spies and it increases the body heat which can boost your metabolism and provide different health benefits. You can easily incorporate turmeric in your diet since it is available in different forms. It is one of the most popular spices available in India and others Asian countries.

Cinnamon

Cinnamon is beneficial when you're trying to lose belly fat and fats from other parts of your body. It can curb hunger cravings, control blood sugar level and make you feel fuller for longer duration.

References

1. Okinawa Flat Belly Tonic
2.Abdominal fat and what to do about it
3.The effect of abdominal exercise on abdominal fat

There are some foods which are good for you as they help you to prevent gout and gout attacks. These foods can lower uric acid levels and thereby day reduces risk of gout or a gout attack.

Cherries

Cherries are good for you when you want to prevent gout and gout attacks because they are antioxidant rich. They can reduce levels of uric acid in your body. Scientific studies found that when you eat cherries, they can help you to lower your risk of gout as they help in reducing inflammatory markers in the body.

Coffee

Coffee is good for you. The more coffee you drink, better it is for you when you want to prevent gout and gout attacks. If you drink coffee regularly, you are less likely to develop gout. It is true for all types of regular and decaf coffee. Scientific studies done in this case found that drinking coffee long-term is linked to an overall lower risk of gout. The investigation is still on but it will be better for you to incorporate coffee in your beverage list.

Dairy

When you eat low-fat dairy products like low-fat yogurt, you're more likely to stay away from gout. It can significantly decrease your risk of getting out. Scientific studies done in this case found that incorporating more dairy in your diet has a direct link to reduce risk of gout. It can also consume low-fat milk.

Vegetables

If you want to stay away from gout and gout attacks, you will need to eat plenty of vegetables. Vegetables like kalian, cabbage, red bell pepper, and squash beetroot are good for you when you want to prevent gout and gout attacks. However, you should limit the intake of vegetables with moderate purine content like asparagus, spinach, cauliflower and mushrooms.

White bread, pasta and noodles

Refined carbohydrates are safe to eat even when you are suffering from gout. They have low purine content and that is why they are safe for you when you want to prevent gout or gout attacks. However, do not consume too much of refined carbohydrates because it can result in high rise in blood sugar and then increase your risk of developing metabolic syndromes and diabetes. Whole grain breads and whole grain pasta are healthier and that is why you can consume them more in comparison to refined carbohydrates. But if you do that in moderation and consume them occasionally because they contain moderate amounts of purine.

Water

Water is a drink that you need to include more in your everyday consumption list. You need to drink plenty of water if you want to prevent gout or gout attacks. It is very important to stay hydrated with water as it will help you to flush out excess uric acid and also prevent uric acid crystals from forming in your body.

Vitamins C

You need to consume more foods that contain high levels of vitamins C. Scientific studies done show that when you increase the amount of vitamins C in your body it can reduce the risk of gout. Vitamins C supplements are also good for preventing gout. These supplements can reduce the levels of uric acid in your blood. That is why; you should eat more foods containing high levels of vitamins C. However, you need to know that very high level of vitamins C in your body can actually increase the levels of uric acid in your body.

References

1. Gout Solution
2.Gout
3.Gout: Overview

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Autonomic nervous system

Your nervous system has an area which is known as the autonomic nervous system. This nervous system is mostly responsible for unconsciously regulating your body's functions such as the agitation, pupillary response, respiratory rate, sexual arousal, urination and heart rate.

Autonomic nervous system has two branches. The first branch is sympathetic (fight or flight) and the second branches parasympathetic (rest and digest).

Sympathetic system will increase the speed of work of your organs and glands and parasympathetic will reduce it. In case of autonomic nervous system imbalance, the balance between sympathetic and parasympathetic system is lost.

The autonomic nervous system benefit

The autonomic nervous system can turn your performance, health and life around. It can boost your productivity by 500%, improve your learning speed by several times, can increase your creativity, eliminate stress and fear, increase testosterone, reverse conditions of diabetes, help you to lose weight, cure depression, your anxiety, improve sleeping problems, accelerate recovery time, help your heart problems, lower cholesterol levels, stop asthma and help you with gastrointestinal problems. It can help in so many different problems because the main reason behind so many problems is imbalances in your autonomic nervous system.

The reason for imbalance

The reason for imbalances simple. It's a reaction to a stimulus that disturbs your physical and mental equilibrium. It is known as-stress.

However, you cannot avoid stress. Whenever you are eating, breathing, walking and talking of doing anything in your day-to-day life, you are creating stress on your system. If you try to hide from stress, that'll be you're the biggest mistake. You will need to learn to work with stress. You will need to regain your control over it.

There are two types of stress

According to the Hungarian-Canadian endocrinologist Dr Hans Selye, who coined the term stress, there are two types of stress- good stress and bad stress.

Good stress or Eustress is moderate or normal psychological stress which is beneficial for the person experiencing it. Bad stress or distress is the negative stress that happens when you cannot adapt to the stress.

The balance

When both the sympathetic and parasympathetic parts of the autonomic nervous system are in coherence, you will reach a state of mind which can help you to do wonderful things and it can also help you to improve your body and its functions. Scientific studies done on Franciscan nuns and Tibetan monks during their meditation practices found fascinating similarities in the areas of the brain which where lighting up and other areas lessening.

The optimal performance state

The optimal performance state is known as the flow state. You can get performance spike in your skills, sport or profession if you can align your nervous system with the optimal performance state. For optimal performance, you will need a balance between sympathetic and parasympathetic nervous system. Such a balance will not only help you to get optimal performance, but it will also help you to get great health and better recovery.

From balance, the optimal performance state can be achieved. It will offer you all the benefits mentioned above. If you know about the autonomic nervous system and how to balance both the parts of this nervous system, it'll be possible for you to reach the optimal performance stay which will not only help you to do better but will also help you to become healthy both physically and mentally.

References

1. Flow State Training Program
2.How does the nervous system work?
3.What are the parts of the nervous system?

Knees are the largest joint in your body. It takes on its fair share of impact. Knee pain and knee problems are very common and it is cleaning case of people of different ages. There are a few tips which can help you to prevent knee pain.

Stretching is good for your knees

Stretching is always good for you and it is also good for your knees. Those stretches that focus on the calf, hamstrings and quadriceps are good for you because that will take pressure off of the knees and kneecaps. Many people may believe that stretching is a waste of time but that is not true at all. Stretching will ensure that you have a well conditioned and flexible body and such a body will not result in over use problems in the knees. There are many good stretches available which can protect the knees and they include step ups, hamstring curls and straight leg lifts. You also need stretches that focus on building flexibility in the hips which include butterfly stretch and standing hip flexor with a resistance band. All such stretching will help you to get rid of knee pain.

Don't skip the exercise

You should not skip the exercise even when you have structural problems. Here, structural problems mean arthritis and such other structural knee problems. Strength training with special focus on the muscles in the quadriceps and hamstrings can help you to decrease pain in your knees. They will also make those muscles stronger and thereby will help you to tolerate any structural problems that you may have. Just remember to know your limits and stay within that. Staying active will also help you by controlling weight and ensuring that it doesn't go beyond the limit. Building muscle will also help you to protect your knees from further damage.

The best exercises that you can perform to prevent knee problems and being include nonimpact aerobic exercises like walking on level ground, training on an elliptical machine, swimming, water aerobics, exercising on a stationary bike etc. Just remember to avoid any type of activities that put extra stress on the knees and such activities include kneeling, deep knee bends and downhill running.

Lose some weight

You will find out that your weight plays a major role in knee pain. If you have more bodyweight than you should, then it will create problems for your back, hips and knees. If you are overweight for several years, it can take a toll on your knees. That is why it is very important for you to lose the extra weight. When you take one step, 2 to 4 times your body weight is transmitted through the knee joint. It means the more bodyweight you have, the harder the impact is on your knee joint.

If you're overweight and you have arthritic knee pain, you can reduce knee pain impact and ultimately get rid of knee pain by losing weight. People who suffer from arthritic knee can lose 20% of their pain with every 10 pounds of weight loss. You can use any type of method to lose the extra weight but you will get more benefit by adding some stretching and flexibility training.

References

1. Feel Good Knees For Fast Pain Relief
2.Knee pain
3.Knee Problems

110

The enzyme lipase can help you to lose weight. It is a complex chemically structured enzyme that works as a catalyst for the hydrolysis of fat in your body. It can help you to eliminate your fat deposits. There are different ways which will help you to increase the levels of lipase in your body. The level of lipase is inversely proportional to the serum levels of insulin. It means if the levels of lipase decreases in your body, the insulin levels in your blood will increase. When that happens, your fat burning process will slow down and fat will start to get deposited throughout your body.

Let's find out how you can increase the levels of lipase in your body.

Intermittent fasting

Intermittent fasting is a very good way to increase fat loss. It increases the level of fat loss enzymes and hormones in your body. Fasting will also help you to increase to very crucial fat burning enzymes in the body-the muscle tissue-based ipoprotein lipase and hormone sensitive lipase. Since they increase in your body, they will boost fat burning by stimulating the cells to take up fat.

Standing

Standing can also help you to increase your fat burning process and get better results. If you think that going to the gym for an hour a day will help you to lose fat and weight, it may not happen as you like it to be. Exercising regularly may not have too much impact on the fat burning capacity of your body if you are sitting down for longer duration throughout the day. Studies have found that lipoprotein lipase and hormone sensitive lipase are released from your leg muscles only when they are actively flexed or are contracting. So, the important fat burning enzyme lipase will only be released from your leg muscles when you're standing.

Sitting is always better for you if you do it too much. Even though today's work force asked to sit for longer duration, it is possible to make some changes in your lifestyle to ensure that you also stand for a few hours. Standing while working or watching TV is a good technique that can help you to keep the fat away. You will not only help your body but will also help you to burn more fat by releasing more and more lipase in the body. Maybe a standing desk will help you to get better results in your efforts to burn more fat from your body.

High-intensity training

High-intensity training will help you to burn more fat. Sustained aerobic activity for longer than 15 to 20 minutes will help you to lose more fat from the body by mobilizing fat from your body lift fat stores. When you perform such high-intensity training, glycogen levels in the blood decreases and as a response to that fat from the bodily fat stores are released, which are used for energy for the body.

When blood sugar levels decrease due to high-intensity training, insulin levels also go down and because of that it triggers an increase in the levels of lipase. It means high-intensity interval training will boost your lipase levels in the body and that will help you to burn more fat.

References

1. Eat The Fat Off
2.Guide to Behavior Change
3.INTERESTED IN LOSING WEIGHT?

More and more number of people are living with diabetes and many others are prediabetes. About 90 to 95% of all diabetic people have type 2 diabetes. In type 1 diabetes, people suffering from a do not produce enough of the hormone insulin. On the other hand, in type 2 diabetes, the body produces insulin but it cannot use it properly.

Being overweight or obese is a common risk factor for diabetes but however it doesn't only happen in such overweight or obese people. People with healthy weight may also suffer from this problem. More than 10% of people diagnosed with diabetes may have normal weight. Scientists were clueless why this can happen. New research may have shed light on not only why people who have healthy weight are still prone to type 2 diabetes, but also why some people are more susceptible to diabetes than other people.

New research

According to recent research, it can be a certain kind of fat that makes people prone to type 2 diabetes, irrespective of their weight.

A recent scientific study found that it may be a certain kind of fat that produces type 2 diabetes. Type 2 diabetes may be caused by buildup of toxic fat and this is what the study found out.

There is a toxic class of fat metabolizes known as ceramide that can cause type 2 diabetes. Buildup of ceramide is prevents the fat tissue from working normally. They tested this in mice and found that in mice ceramide buildup prevents the fat tissue from working normally.

After overeating, some of the excess fat going into the body gets either stored or burn for energy. But in case of some people, excess fat just turns into ceramides. And ceramide can impact the way your body handles nutrients. It can also negatively impact the way the body response to insulin and how it burns calories.

When after some time too many ceramides accumulate in the fat tissue, the body reaches a tipping point. The fat tissues present in your body stop working properly and fat goes into the blood vessel, heart or the peripheral tissues.

Previous studies on ceramides linked it to diabetes by at least three different mechanisms. This particle can result in death of pancreatic beta cells, can increase insulin resistance and reduce insulin gene expression.

In the recent study when they added extra ceramides to fat cells in mice, the element made the mice insulin resistant and they were unable to burn calories. On the other hand, mice that had fewer ceramides did not develop any insulin resistance. It is also found that mice with excessive ceramides were also prone to diabetes and fatty liver disease development.

What the study means

The study suggests that some people may be predisposed to turning excess fat into ceramides instead of turning them into calories. Skinny people may get diabetes or fatty liver disease if genetics or something else triggers ceramide accumulation. That may be the reason why some of the Asian countries have a higher diabetes rate than the US even when the obesity rate is relatively low in comparison.

References

1. Diabetes Freedom
2.Role of ceramide in diabetes mellitus: evidence and mechanisms
3.Plasma Ceramide Species Are Associated with Diabetes Risk

If you have diabetes or you are prediabetic or if you want to avoid diabetes in your life, you will need to know about the following big diabetes lies because only then you will be able to understand how to avoid these diseases or how to manage it.

Big diabetes lie #1 reducing blood sugar will reverse diabetes

This is a big diabetes lie that you will hear often. The truth is high blood sugar does not cause diabetes; it is a symptom of it. People use diabetes medicine as it is useful in lowering your blood sugar but they cannot reverse your diabetes. On the other hand, they will lose their effectiveness after some time and that is why the doctor needs to increase the dosage or need to add an additional medicine. Then one day your doctor will tell you to use injectable insulin and after that you will have to keep using it will serve

This is how it happens because the disease has not been addressed. It has been progressing as if you were not taking any medication. You cannot reverse diabetes with medications that lower blood sugar. Such medicines can only reduce the blood sugar readings but they cannot address the actual cause. The medicines that you use for diabetes are causing kidney failure, liver failure, heart attacks, cancers and strokes.

Big diabetes lie #2 Exercise helps reverse diabetes

We often believe that exercise is useful in case of every person with diabetes. However, scientific studies found that 20% of people with type 2 diabetes did not get any benefit from exercise. Exercise did not result in an improvement in blood sugar control, insulin sensitivity or the body’s ability to burn fat. The studies suggested that the resistance to exercise among people with type 2 diabetes is genetic and can be handed down through generations. If you have tried exercising but it did not improve your diabetes or fat loss, then it is likely that you are one of those people who are resistant to exercise and exercise cannot help you in reversing your diabetes. In case of other people, exercise can help you but it simply mimics the effects of the diabetes medicines. It can lower blood sugar but will not address the root cause which is insulin resistance.

Big diabetes lie #3 carbohydrates are your enemy

This is one of the most common lies about diabetes. People who are suffering from diabetes often fear carbohydrates and they believe that low carb, high fat diets area healthy alternative for them. Scientific studies done long back and some of the studies done during the present time found that it was not high carbohydrates, but in fact high fat diets that cause insulin resistance and type 2 diabetes. Such studies also found that a diet composed of price and, since the low-fat, high sugar and carbohydrate foods actually had no negative effect on insulin resistance at all but actually improved it.

People often believe that foods high in carbohydrates will worsen diabetes and increase the requirement for insulin and medication. And this is the basis for many of the popular diets which focus on diabetes and weight and fat loss. But it is not true. The increase carbohydrates can result in improved insulin resistance and that can help you to reduce your diabetes problem, lose both weight and fat.

References

1. Halki Diabetes Remedy
2. What is Diabetes?
3. Diabetes