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biki kal

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Understand the alkaline diet better

Apr 3, 2020

1509

When you follow the alkaline diet, you replace acid forming foods with alkaline foods. It is believed that such a practice will improve your health. Many people believe that it can fight serious diseases like cancer.

Your diet can alter the pH value. What is the pH value? It is the measurement of acidity or alkalinity of your body. During your metabolism, you break down different food particles and convert them into energy.

The chemical reactions that happen during metabolism happen in a slow and controlled manner. Once the food is burnt during a metabolic process it leaves an ash� residue which is known as metabolic waste. The metabolic waste can be alkaline, neutral or acidic. The metabolic waste present in your body can directly affect your body's acidity. It means if you eat foods that leave acidic ash, your body and your blood will be more acidic. On the other hand if you eat foods that leave alkaline ash, it will make your blood and body more alkaline.

If you have more acid-ash, you will be more vulnerable to illness and disease. On the other hand, alkaline ashes considered as protective.

You can always choose more alkaline foods and thereby you can alkalise your body and that will improve your health.

Foods

Food components that leave an acidic ash include protein, sulphate and phosphate. On the other hand, alkaline components include calcium, magnesium and potassium.

The acidic food group include foods like meat, poultry, fish, dairy, eggs, grains and alcohol. The neutral food group includes natural fats, starches and sugars. Alkaline food group includes fruits, nuts, legumes and vegetables.

pH level of the body

pH is the measurement of how acidic or alkaline something is and it ranges from 0 to 14. Acidic mains the pH is in the range of 0.0 to 6.9. If the pH is 7.0, it is considered as neutral. If the pH is from 7.1 to 14.0, it is considered as alkaline.

If you monitor the pH of urine, it'll be easier to find out if the body is alkaline and not acidic.

Acid forming foods and health problems

Less heat forming foods that are generally more prevalent in different types of diets result in different problems. If you consume an acid forming diet regularly, it is likely that your body will take alkaline minerals like calcium from your bones to maintain a constant blood pH by buffering their seats from the acid forming foods that you eat. If that happens, you will gradually lose bone mineral density and that will create osteoporosis and other problems. It may also help in developing cancer because cancer only grows in an acidic environment and it can be treated with an alkaline diet.

Alkaline diet is healthy

The alkaline diet is quite healthy. It is healthy because it encourages a high intake of fruits, vegetables and healthy plant foods. On the other hand, it also restricts processed junk foods. Such a diet can definitely boost your health and make you healthier. The diet is based on whole and processed foods and that is why it's a very good and healthy diet which you can follow not only for your overall health but also to feel better every day.

References

1. The Alkaline Diet
2. The Alkaline Diet
3. pHear pHactor: Debunking the Alkaline Diet

Reverse type II diabetes easily

Apr 2, 2020

1752

According to recent news it is considered as a major breakthrough in case of type II diabetes. The body may have a secret, untapped reserve of antidiabetic cells which can be used for treatment of diabetes.

There is a new type of cells inside the human body that have the power to cut blood sugar. According to diabetes experts, they haven't seen such cells before. It can be a new route in treating type 2 diabetes.

The cause of type II diabetes

When you eat something, the levels of glucose or blood sugar in your bloodstream. This triggers the release of insulin in the pancreas. Insulin is a hormone which helps your cells to absorb glucose and with that process it normalises the glucose levels in the blood. When you suffer from type II diabetes, your body cannot use insulin properly. This is a condition which is known as insulin resistance. Your pancreas is not able to make enough insulin to keep your blood glucose at normal levels.

Insulin production

To find a solution for this problem, scientists tried to find out what control insulin production. During their research they found that inside the pancreas there is a unique type of cell which produces, stores and releases insulin. These cells are known as beta cells. These cells are crucial for you because they decide when your body needs insulin and how much insulin to be produced.

It simply means that if you have a problem with your blood sugar, it is likely that there is something wrong with your beta cells. In case of type I diabetes beta cells are attacked and destroyed by the immune system. And that is why people suffer from type I diabetes. On the other hand, in case of type II diabetes it was found that the beta cells are dysfunctional and they are not able to produce the sufficient amount of insulin necessary for managing the blood sugar levels.

In 2016, UK researchers found that instead of reducing insulin, beta cells with doing something strange. They were not dysfunctional because of the harmful exposure to high levels of glucose and fat. The researchers found that the beta cells actually choose a sort of a hideaway to protect themselves from death caused by a stressful, toxic environment.

It can be explained as, if the pancreas is dangerous for the beta cells, beta cells try to save themselves by hiding away.

It was a surprising discovery that shocked many people including the diabetes community. After one year another shocking discovery was made by American diabetes experts. They found that human body had a hidden, untapped reserve of insulin producing cells. This is like a goldmine of insulin production.

The antidiabetic cells were hiding in plain sight. They were present deep within the pancreas. The newly discovered cells were called as small beta cells because they were not fully grown. The cells were termed as premature beta cells.�

This was an interesting discovery because this premature beta cells could offer a new way for growing healthy, functional mature beta cells. It also provided a completely new insight into type II diabetes.

References

1. Blood Sugar Code
2. Type 2 Diabetes
3. Type 2 diabetes

Panic attack and how to treat it

Mar 31, 2020

1679

Panic attack is a term that is often used for an anxious reaction. However, there is a difference between a real panic attack and when you get panicky. A real tonic attack is when you experience sudden, intense physical symptoms. Such symptoms may include racing heart, sweating, dizziness, shaking, shortness of breath, nausea etc.

They are so intense that people often believe they are dying. It makes people really uncomfortable. When it happens, many people think they are having a heart attack. Panic attacks are Southern, intense surges of year, panic or anxiety. Since they are very overwhelming, people find it very difficult to understand and manage them. There can be physical as well as emotional symptoms.

Panic attack experience

When you are experiencing a panic attack, you are actually experiencing your body's alarm system. The alarm system prepares you physically to handle an emergency. It can go off without a real threat. It can peak at 10 minutes and reduce by about a half-hour.

Panic disorder

a panic attack the blobs into something known as a panic disorder when a person worry so much about having another attack that he or she begins to avoid places or situations that he or she associates with them.

Not every person who suffer from a single panic attack will develop a full-blown disorder.

How to manage panic attacks

Use deep breathing

Hyperventilating is a symptom of panic attacks and that can increase fear. By performing deep breathing, you can reduce symptoms of panic during an attack. If it is possible for you to control your breathing, it'll be easier for you to avoid hyperventilating which can result in other symptoms and the panic attack itself.

Try to take deep breaths in and out through your mouth. Let the air slowly go into your chest and belly and release them slowly. Breathe in for a count of four, hold for a second and then breathe out for a count of four.

Learn to identify panic attacks

It will be easier to manage panic attacks if you recognise that you are having a panic attack. If you know the symptoms of panic attacks, it'll be easier for you to separate it from a heart attack. When you do that, it'll be easier for you to remember that this is temporary and it will pass and also that you'll be OK. Understanding panic tykes will take away the fear that you are dying. Once you remove the fear, it'll be easier to use other techniques to deal with the panic attacks.

Find a focus object

If you can, immediately find a single object to focus all your attention when you are having a panic attack. It may be difficult for you but if you can do it, it will reduce the symptoms. Take any one subject in clear sight and consciously try to focus on the subject by noting everything about it. It will at least help you to partially forget about the panic attack.

Picture your happy place

Think about the most relaxing place in the world for you and try to visualise it completely. It may be a forest, a beach or a hill. Picture yourself there and try to focus on the details as much is possible and try to visualise everything as vividly as possible.

References

1. The 60 Second Panic Solution
2. Panic Disorder: When Fear Overwhelms
3. Panic Disorder

Best natural supplements and drugs to boost brainpower

Living Healthy

Mar 30, 2020

1559

There are different natural supplements and drugs available which can help you by boosting your brainpower.

Fish oils

Fish oil supplements contain high levels of omega-3 fatty acids which can offer you many health benefits besides improving your brain health. DHA, which is one type of omega-3 fatty acids, is crucial for maintaining the structure and function of your brain. EPA, which is another fatty acids found in fish oils, has anti-inflammatory effects which can protect your brain against the damage and ageing. If you take DHA supplements, it can help you to improve thinking skills, memory and reaction times. People who experience a mild decline in brain function can take this supplement and improve their brain function. You can take fish oil which contains both these fatty acids.

Resveratrol

Resveratrol is an antioxidant that focus naturedly in the skin of red and purple fruits. That is why you need to consume more grapes, rasp berries and blueberries. It is also available in red wine, chocolate and peanuts. You can take resveratrol supplements to prevent deterioration of your hippocampus. This part of your brain is associated with memory. By taking resveratrol, you can slow down the decline in brain function as you get older.

Caffeine

Caffeine is a natural stimulant and it can help you to improve your brain function. If you want more focus and mental clarity, you can use some of the caffeine sources. It is available in tea, coffee and dark chocolate. It can also take it as a supplement but since it is already available in tea, coffee and dark chocolate, by drinking and eating them, you can naturally get enough caffeine for you. It stimulates your brain and central nervous system and as a result makes you more alert and less tired. You will feel more energised and at the same time it will also improve your memory, reaction times and general brain function. For most of the people, single doses of around 200 to 400 mg per day is good enough for health benefits. In a cup of coffee, you can get 50 to 400 mg of caffeine.

Acetyl-L-Carnitine

Acetyl-L-Carnitine is an amino acid which is naturally produced in your body. It plays an important role in your metabolism and energy production. If you take this through supplement, it can help you to feel more alert, improve your memory as the same time can reduce age-related memory loss. These are available in supplement forms which can be easily procured from local source or from online sellers. Scientific studies done on animals found that this supplement can prevent age-related decline in brain function and at the same time can increase learning capacity. Scientific studies done on humans found that it can slow the decline in brain function that happen due to ageing. It is also useful in improving brain function in people with mild dementia or Alzheimer's.

Ginkgo biloba

Ginkgo biloba is a herbal supplement. This supplement is procured from Ginkgo biloba tree. It is a very popular supplement which is believed to increase brainpower. It increases flow of blood to the brain and thereby can improve brain functions like focus on memory.

References

1. Untapped Focus
2. Neuroplasticity and Clinical Practice: Building Brain Power for Health
3. Foods linked to better brainpower

Create a sculpted upper body and increase strength

Mar 30, 2020

1594

If you want to increase your strength and at the same time create a sculpted upper body, you can do so with one tool. This tool is pull-ups.

If you are a woman, it is generally considered that you will not go for pull-ups. However, that is a very wrong idea because women can definitely perform pull-ups and get the maximum benefit possible from such exercises. Even women who are older than 50 can also perform pull-ups if they learn it the right way.

The best way to do pull-ups-

Proper body positioning

Even before you touch the pull up bar, you need to know the technique of a proper pull up. You will need to learn it, understand it and mastered the basics. After that only you should go and touch the pull up bar. If you want results, you will need to learn the basics well because only then you can expect the results when you put in the hard work. If you do the exercise wrong, it will not only increase the possibility of injury, but it will also not create the results you expected and that will dishearten you and after some time you will stop using pull-ups as an exercise.

Core strength

If your body is a chain and all the links in the chain are strong, your ability to perform different types of exercises will improve dramatically. The same is true in case of pull-ups. If your body is strong, you'll be able to perform pull-ups better and more in numbers. If there is a weak link in the chain, you chain will break easily and it will not be as strong as it should be. If your code is weak, it'll be very difficult for you to perform pull-ups better and get the results you expect. That is why working on the core is very important to get the maximum benefit from pull-ups exercises and workouts. The core includes all the muscles in your body aside from your arms and legs. If your code is not strong enough, you'll not be able to perform pull-ups as you should be and so you can forget about the results you could have got.

Mastering the fundamentals

First, you will need to master the fundamentals of pull-ups and any program that teaches you that is a good program. Before you start working hard with your pull up workout, you will need to master the fundamentals of the basics. It is also important for you to follow the key steps in the process. If you do not follow the essential steps, you will not be able to improve your pull up technique, full body strength, stability, tension and controlled mobility. In that case, even though you try hard, you'll not be able to achieve your pull-ups specific goals and potentials. It is very important to perform the appropriate pull up regulations, arise until pulling exercises, shoulder controlled mobility exercises, lumbo-pelvic stability exercises, great exercises and lower body exercises. You should only try to progress when you are ready with such exercises and not by skipping the essential steps.

References

1. The Ultimate Pull-up Program
2. Training college-age women to perform the pull-up exercise
3. Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise

How to increase your intelligence and IQ

Mar 29, 2020

1386

If you want to improve your intelligence and IQ, the following methods will help you to do so.

Look for novelty

To become engineers, you need to look for novelty. If you take a look at the geniuses that we had like Einstein, they wear skill in different and multiple areas and so we called them polymaths. You need to seek out novel activities, learn a new domain. You should be open to new experiences. If you are high on openness, you will constantly seek new information, new activities to engage in and new things to learn, new experiences in life. Using your brain to become better in different activities will help you to improve your intelligence and IQ.

When are seeking novelty, you are creating new synaptic connections with every new activity. These connections build on each other and because of that your neural activity will increase. That will result in creation of more connections which will be built on other connections and in that process learning will happen.

There are researches going on about neural plasticity as a factor in individual differences in intelligence. Plasticity generally means the number of connections made between neurons, how that affects subsequence connections and also talks about the duration of these connections. Such research focuses on how much new information you can take in and how much of it you can retain. When you constantly learn new things, you are using your brain in a state of learning.

Challenge yourself

If you want to increase your intelligence and IQ, you will have to challenge yourself. Brain training games will help you to improve your intelligence will stop such brain training games means memorisation and fluency type games which can increase the speed of processing. Such games includes Sudoku. However, simply playing Sudoku will not increase your intelligence. You will need to challenge yourself. Once you master Sudoku, you will need to move onto the next challenging activity or challenging game. If you want your brain to keep making new connections and keep them active, you will need to keep moving onto another challenging activity when you reach the point of mastery in one.

Think creatively

Think creatively does not mean thinking with the right side of your brain.� Creative cognition on the other hand means diverging thinking on a wide range of topics or subjects, making remote associations between ideas, switching back and forth between conventional and unconventional thinking and also generating original and new ideas.

Do things the hard way

If you are trying to do everything more efficiently and trying to do more things in a shorter amount of time, it may not help your brain. If something is more efficient and easy for you, it may not help you to increase your intelligence and IQ. If you learn to do something the hard way, your brain needs to work more and needs to remember more things. That way by working more, your brain can become better at doing things and at the same time it will also increase your intelligence and IQ. If you're taking shortcuts and making life easier, faster and more efficient, sometimes that may hurt your cognitive skills.

References

References 1. Roadmap To Genius – Improve Intelligence & IQ
2. Theories of Intelligence
3. How We're Smart

Home and natural treatment for ovarian cysts

Mar 29, 2020

2411

If you have ovarian cysts, you can do the following things to manage it.

Use heat therapy

Using heat therapy will help you by easing cramps. If you suffer from cyst pain and menstrual cramping, a heating pad can help you to get relief. You can use a hot water bottle or bag or heating pad to your lower abdomen. If you do not have those, you can make your own by dipping a hand towel in water and then placing it in a large plastic zip-close bag which you will need to microwave for two minutes. Do not close the bag while in the microwave. Once you remove it from the microwave, you will need to seal the bag and then wrap it in another damp towel before placing it on your lower abdomen.

Eat almonds

Eating few almonds as snack will also help you to get relief from ovarian cysts. Almonds are good for you because they contain high levels of magnesium. Magnesium can help you to get relief. It is always better to consume almonds regularly during your period to get relief from any possible cramps. You can eat them plain or sprinkle them over salad. If you're allergic to nuts, do not consume them.

Chamomile tea

Chamomile tea can also help you to relax and ease your anxiety. Simply drink a cup or mug of warm chamomile tea. It is a herb which has been used for a long time since ancient times. It has anti-inflammatory properties and it can help you with cramping. It can also help you by reducing your anxiety. You'll be able to sleep better. It is easily available and you will find it in your local grocery store. You will need to steep it. For doing that, simply boil water and place your tea bag in a mug for a few minutes. You can also make fresh chamomile tea using chamomile flowers. For one serving, you will need to have 3 to 4 tablespoons of flowers, a sprig of mint and a cup of boiling water. Keep the flowers in the cup of boiling water for five minutes before you strain it to enjoy a delicious cup of chamomile tea.

Adjust your diet

If you're suffering from ovarian cysts, you will need to make some adjustments to your existing diet. What you eat may affect cyst development. Many women develop polycystic ovarian syndrome (PCOS), which can cause problems like irregular periods or amenorrhea. This happens when you have multiple cysts on the ovaries. It is seen that 50% of women who suffer from PCOS are overweight or obese. Researchers believe that there is a link between insulin resistance and PCOS because insulin resistance makes it difficult to lose weight.

So, you will need to avoid foods that can contribute to insulin resistance. Such foods include refined carbohydrates and highly processed foods. You will need to avoid white bread a white potatoes, foods made of white flours, pastries, deserts, muffins and other sugary foods.

While avoiding them, you will also need to eat foods that will help you to regulate weight and fight insulin resistance. Such foods will include high fibre foods like broccoli, almonds, greens, barriers, squash etc.; lean proteins like fish, tofu and chicken; and anti-inflammatory foods and spices like tomatoes, turmeric, kale, olive oil and almonds.

References

1. Ovarian Cyst Miracle
2. Ovarian cysts
3. Ovarian cysts: Overview

Why skinny guys are not able to build more muscle

Mar 28, 2020

1628

If you are a skinny guy and you want to build muscle, you know how difficult that can be for you. It is always a struggle to build muscle and gain weight. However, if you're not able to do so, that is because you're making some mistakes. These mistakes are stopping you from building the muscle you want.

Mistake 1: you not following the law of progressive overload

If you want to build muscle, you will need to know and understand the law of progressive overload. If you're using the same weights for the same number of reps, you'll not be able to build muscle because you are not forcing your body to adapt. You're simply wasting your time. People who build muscle are those guys gain the most strength. You need to be able to get consistent strength gains on a regular basis from the workout that you are following. If your workout doesn't focus on the law of progressive overload, you should immediately stop doing that and change it with something which will focus on progressive overload.

Reason 2: you are not using enough frequency

Even though your training, you are not training with enough frequency and that's why you not able to build more muscle. The more frequently you can train a muscle the faster you will grow. You will need to train a muscle while it is still recovering and getting stronger. It is generally seen that different bodybuilding programs have you train each muscle only once a week and that is not enough. If you are training each muscle group 2 times more than that, you can spare twice the results.

Reason 3: you are doing too many reps and sets

If you are performing too many sets and too many reps in each of them, you will not be able to grow more muscle. If you're trying to copy the workouts of pro bodybuilder, you need to understand that it is not possible to do so without using steroids. Such a workout can be too much for a skinny guy like you who wants to build muscle. There is absolutely no reason to do so many sets and reps for different body parts. To build muscle, your goal should be to get in, perform hard and do slightly more than you did last time so that you can stimulate the muscle growth process and get more muscles.

Reason 4: you never cycle your training

Even if you perform all the workouts with lots of intensity, it can be difficult for you to build muscle if you are a skinny guy. You do not need over training, injuries and burnouts. There is a limit to which your body can endure. To build muscle, you need to train hard but that should be done in a smart man. You will need to slowly increase the intensity and then give your body a break and then again push forward where you need to exceed your previous bests. It should work in a cycle and you need to understand when to do the different parts of the cycle.

References

1. Muscle Gaining Secrets 2.0: Skinny Guy/hard gainer Niche
2. Muscle growth and exercise
3. Improving muscle mass

Mini band mistakes that you should avoid

Mar 28, 2020

1208

If you are using a mini band, you know all the benefits that you can get from mini bands within a short time. However, not all mini band workouts will work for you. If you want to get the best results from mini band workouts, you will need to understand the mistakes that you may make like other people and avoid those costly mistakes.

Mistake 1

Too fast or too slow repetitions

You need to understand that there are three toning phases� for every one repetition. To complete one repetitions, you need to do the whole movement from start to finish. If you are doing squat or a push-up, to get the maximum benefit you need to see and understand the exercise first and then perform at as you should. You need to start at the starting point and finish at the finish line for each and every repetition.

The first part of the movement is known as the eccentric contraction. If you are doing squat, during this phase you will lower your body. The middle part of the movement is known as a static contraction. During a squat you give a little pause at the bottom of the squat. It is often seen that people skip this toning phase altogether. Do not do that. Give a pause before you go for the third part of the movement. The third part or the last part of the movement is known as concentric contraction. During this phase, you return to the starting position while performing the squat.

Many people make a mistake of doing their repetitions too fast. They want to finish their reps as quickly as possible. If you're doing that, you will not get the desired results.

Mistake 2

Following the wrong exercise order

This is another mistake that people make while performing mini band exercises. When you are sequencing your exercises, you can do so the right or the wrong way. Many people do it backwards where they target stubborn body parts fast. They do so because they believe this is the fastest way to fix those troubled areas. However, if you're doing this it will kill your progress, decrease your metabolism and burn less fat.

While performing help min band workout, you also need to train specific muscle groups in the same routine. Do not segregate them into different groups and do not mix them up with other muscle groups because that will reduce your results.

Mistake 3

No progression

Another crucial mistake that people do while performing mini band workouts is that they do not use any progression at all. You'll be able to know whether you are shipping toned muscle from your workouts or not by checking if you are getting stronger. Mini band strength training can provide you with body sculpting superpowers but many people an event trainers do not know about them. Many people use bands only as a warmup, cool down or a quick exercise. If you're doing that, you are leaving money on the table. In not getting the maximum benefit that you can achieve from your mini band workouts. If you're exercising with mini bands, it should be able to make you stronger, leaner, and tighten your skin and boost your metabolism.

References

1. Firm And Tight Mini Band Workouts
2. How to Get Started – Resistance Bands
3. Loading Patterns of Rubber-Based Resistance Bands across Distributors

Diet for mass gain

Mar 27, 2020

1186

If you want to gain more mass, you'll have to be very particular about your diet. You will need to follow a specific diet which will be different from normal diet for a normal person. For bulking, you will need to follow a diet for mass gain. Let's find out what you need to do.

The diet

Packing on lean muscle is tough and it is also difficult for most seasoned athlete. Besides strict training which is well structured around hypertrophy, you need a specific diet that will be able to support your body as it grows.

Like many bodybuilders, you can go for a bulking and cutting cycle. The bulking stage focuses on packing on as much muscle as possible. If you want to add more muscle mass, you will need to eat healthy food and you will need to eat a lot of it. You can use a calorie calculator to find out the maintenance calorie for you. This is the calorie intake you need to eat each day to maintain your weight. You need to calculate it because it will vary based on your height and weight, age and activity status.

In general, men need 2500 calories and women need 2000 calories. Besides that calories, you'll also need some more calories to ensure that you are feeding the growth. Extra surplus of 500 calories should be good enough for you. When you consume the extra calories, your body will use the extra energy to train harder and build muscle. When you increase the calorie you are consuming, it will also increase the muscle mass. However, you need to understand that you should eat the right food and it means you need more protein.

Water

When you are trying to gain muscle mass, you will need to ensure that you are well hydrated all the time. 1.5 to 2 L of water every day is necessary for you. If you want to increase your calorie intake, you can also drink milk which will give you calories and some additional protein. There are different protein powders available that contain casein.

Carbohydrate

When you're trying to gain more muscle mass, you need more carbohydrate. If you are training harder, you're more likely to build muscle mass. You need whole grains instead of processed refine carbs. Processed refined carbs are not good for you because they quickly spike blood sugar and they may be stored as fat in your body. Post training, you can take some simple carbohydrates because they will increase insulin levels in your body and higher insulin levels will increase protein synthesis and decrease muscle breakdown.

Protein

Protein is the key nutrient for you when you're trying to add more muscle mass to your body. It will support lean muscle development and you will need 3g of protein per kg of bodyweight per day. Ensure that you are getting the required protein because otherwise you'll not be able to add more mass to your body.

Fat

Fat is necessary for you when you're trying to add more mass to your body. It contains lots of energy and it should be an integral part of your diet. However, you should limit the saturated or trans-fat but add more healthy fats to your diet. Peanut butter, nuts, avocado, coconut oil, oily fish are some of the sources of healthy fat.

References

1. Mass Gain Meal Plans
2. Weight and muscle gain
3. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults

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