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biki kal

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Increase flexibility without pain

Dec 28, 2019

1249

Improving your flexibility definitely has many health benefits for you. Flexibility is a vital component of fitness but it is often overlooked. There are many ways to improve flexibility starting from simple stretches to structured flexibility workouts. Letâ€™s find out how you can increase your flexibility without pain.

Yoga for improved flexibility

Yoga can help you to improve your flexibility and thereby live a better life. If you won flexibility, yoga is the best thing that you can go for. People can get different types of flexibility and different levels of flexibility by practising yoga regularly. There are many types of yoga available some of which have flexibility as the focus. There are different poses which will improve flexibility of different parts of your body including different joints.

Change your stretching

Both dynamic and static stretching are good for you and they both can walk when youâ€™re trying to improve your flexibility. Static stretching is the type of stretching where you hold the stretch. It can improve range of movement in a joint. Such stretching exercises are better for post workout when the muscles are warm. Pre-workout should always be there before any workout and stretching should be included in such the workouts. There are different simple and compound stretching available which will prepare your body for exercise and at the same time will improve your flexibility.

Dynamic warmup

Dynamic warmup is another way of improving your flexibility. That is why, you should never skip your warmup. If you want to keep flexible, always perform your warmup before any type of exercise. When you start exercising without warmup, you increase the risk of injury and at the same time you lose a very good opportunity to improve flexibility. Dynamic warmup will focus on multiple muscle groups and they will help you to improve mobility both during and after your workout.

Pilates

Pilates mainly focuses on the core but it can also help you to improve your flexibility. It includes different types of moves which can easily improve your flexibility starting from the inner thighs and hips to upper back and neck. So, if you want to improve flexibility of different parts of your body, you can go for pilates classes.

Dancing

If you want to improve your flexibility, dancing is something that you can pick up. It includes extensive warmup and that is good for you for improving your flexibility. Different movements in dance classes will use muscle and joints in different ways and that will help in lengthening them out. Zumba is such a popular dense-based class which you can take up if you want to improve your flexibility. You can also take up any type of dance classes because all of them will help you to improve your flexibility.

Tai Chi

Another very important way of improving your flexibility is practising Tai Chi. It is also known as meditation in motion. It is a fantastic way to relax but it will also improve your flexibility tremendously. It is flowing practice of moving from one posture to another. It is a gentle exercise and it will warmup your body thoroughly. It is becoming more and more popular because of all the benefits it has to offer. Even though it looks like a martial art, it is not as grinding as other martial art classes and people of different ages can take it up.

References

1. Precision Movement Coach
2. Introduction to the Muscular System
3. Movement Disorders

The best bodyweight exercises for building muscle

Dec 28, 2019

1758

There are many bodyweight exercises which can help you to stay fit and look good and build muscle. Among them there are some bodyweight exercises which are better than others. Letâ€™s find out which are the Best bodyweight exercises which can help you to build muscle.

Pushups

This is a classic exercise which will learn as one of the first exercises. It is often performed for building muscle mass. It can help you in building size, strength and definition in your chest. It will also help your biceps and triceps depending on how you perform it. There are different variations of push-ups available like diamond, while greed, close grip push-ups and they target different parts of your chest.

Pull-ups

Pull-ups are necessary for building muscle mass as they can help you to build your upper body strength. They are the ultimate test of your upper body strength. Initially, as a beginner, it can be difficult for you to perform bodyweight pull-ups but after some time youâ€™ll be able to do it and you will be able to see the benefits it has to offer. At the beginning, you can use an assisted pull up machine or you can ask someone for a spot.

Squats

One of the most important exercises is squat. It is a compound or multi-joint exercise and that is why it targets multiple muscles. Squats will help you by building overall strength. When you perform squats, it will not only help your core, your legs and lower back, but it will also increase your strength to perform other exercises better.

Dips

Tips are generally performed on parallel bars. Such birds are generally available at the gym or at the park nearby. However, you can modify it and use a pair of chairs or a bench in a gym for performing dips. These are good for you as they target your chest and triceps. There are different variations and you can try all of them or anyone that you can perform better.

Walking lunges

If you add walking lunges to your workout routine, it will help you tremendously to build strength in your legs. It targets your lower body and will get your legs in shape. Instead of walking, you can perform walking lunges. If you do not have enough space to perform walking lunges properly, you can also go for standing lunges.

Planks

If you are looking for a ripped midriff, you will need planks. If your core is not ripped, your physical is not complete. Planks are the perfect exercise to target your core. Having a strong core also has other benefits like helping you to lift heavier weights because a strong core will stabilise your body. There are different variations and you need to understand a few things before you try this. However whatever variation you choose, it will definitely help you

References

1. Physique Zero – The Ultimate Bodyweight Workout for Building Muscle!
2. Muscle growth and exercise
3. Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents

Lose belly fat and have a healthier life

Dec 27, 2019

1704

If you want to lose belly fat and have a healthier life, you will have to take a closer look at your diet. There are some foods that you should avoid if you want to lose belly fat.

Reduce carbs instead of fats

Even though, the general idea may be that you need to reduce consumption of fat many want to lose belly fat, but in reality, you will need to reduce carbs instead of fats. Scientific studies found that people who consume low carb diet are more likely to reduce more weight, and specially belly fat. Researchers at Johns Hopkins did a comparison of a low carbohydrate diet versus a low-fat diet for six months and they found that people who followed a low carb diet lost more in comparison to people who went for low-fat diet. Fat loss percentage was much higher on the low carb diet.

Lift weights

Lifting weights will help you to lose belly fat. Even though you do not want to look bigger and muscular, lifting weights can help you to lose belly fat. Moderate strength training to aerobic exercise will help you by building lean muscle mass which will help you to burn more calories throughout the day. It will help you to burn calories even when you are at rest and during exercise.

Keep moving

If you want to lose belly fat, you will need to move your body. Physical activity is important for you because it helps in burning abdominal fat. Regular physical activity will change your body composition for better. Exercise helps in reducing belly fat in particular because it reduces circulating levels of insulin. This insulin otherwise signal the body to store the fat in the body. The amount of exercise is necessary for you will depend on your present is a condition and your goals. 30 to 60 minutes of moderate to vigorous exercise every day will definitely help you to lose belly fat.

Oats and barley

It is important to include oats and barley in your diet if you want to lose belly fat. He can eat a delicious barley side dish instead of white rice. Scientific research done on whole grain foods found that when you consume whole grain foods, youâ€™ll be able to lose more abdominal fat. Such whole grain foods can come from whole wheat bread, oatmeal, barley and brown rice. You need at least three servings of whole grain foods every day. Oatmeal and barley are particularly good because they are also rich in soluble fiber and they do not increase blood sugar as much as white rice.

Eliminate processed foods

If you want to lose belly fat, you will have to eliminate processed foods from your diet completely. They contain different types of additives and preservatives, which are chemicals that are not good for you, especially when youâ€™re trying to lose belly fat. They contain trans fats, added sugar and added salt or sodium and all of them can make your efforts to lose belly fat very difficult. There are different alternatives available for the processed foods and choosing unnatural ones over processed foods will help you in the long run.

References

1. 1 Hour Belly Blast Diet
2. Chronic Kidney Disease
3. Libido

Psoriasis skin care tips

Skin Disorder

Dec 27, 2019

1858

If you are suffering from psoriasis, the following tips will help you to take care of your skin. Since psoriasis is an itchy, inflamed skin condition, you will need to take care of your skin better.

Keep your skin moist

It is an often repeated but the most effective way to treat psoriasis. When you keep your skin moist, it will heal and reduce dryness, itching, soreness, redness and scaling. You can choose a good moisturiser and choose one based on how dry your skin is. Ointments are always better because they are thick, heavy and good at locking in moisture. You can also use lotions to keep your skin moist as lotions are thinner and they get absorbed more easily. It is also possible to use some creams. Creams are in between lotions and ointments. Always try to find a moisturiser which is fragrance free.

The best time to apply the lotion or ointment or the cream will be after your bath or shower. Gently pat the lotion on the affected skin. Reapply the lotion throughout the day and when you change clothes. During the cold and dry days, you will need to apply more lotions, ointments and creams.

However, this is not the only way of keeping your skin moist. You can also use a humidifier in your home. Do that especially when the air is hot and dry. If I will help your skin to retain moisture better.

Do not stress out

Stress is not only bad for you in everyday life, it is also bad for you when you are having psoriasis problem. Stress can make psoriasis and itching worse. Many people suffer from the first outbreak of psoriasis after a very stressful event. If you can lower your anxiety and stress, youâ€™ll be able to manage psoriasis symptoms better. There are many ways of lowering stress and you can use anything that works for you. Yoga, meditation, deep breath thing, drinking lots of water, eating healthy, exercising regularly, getting plenty of sleep or anything else that works for you can be used.

Take a warm baths

A daily warm bath will help you to get relief from psoriasis. Use a mild soap while taking a warm bath and that too will soothe itchy spots and remove dry skin. Soak in the warm water for 15 minutes. You can also add some oil, Epsom salt or Dead Sea salt to your bath but do not forget to keep the water and soap mild. Do not bath in hot temperatures and harsh soaps because they are not good for your skin which is already sensitive. Do not rub your skin with the towel while drying off. You can pat dry your body. It is necessary because the rubbing action can make sores worse an event can cause new ones. Once you take a bat, immediately apply moisturiser on the skin.

Sunlight for healing

You can use the sunlight for healing. The ultraviolet or UV light present in sunlight can slow the growth of skin cells. Small doses of Sun will help you as it can soothe, improve and heal psoriasis skin problem and lesions. Even indoor light can also help you. You need to get some Sun two or three times a week. While taking the Sun, you should always use sunscreen on your healthy skin.

References

1. Psoriasis Revolution
2. Psoriasis
3. What is psoriasis?

How to kill your food cravings

Dec 26, 2019

1356

If youâ€™re trying to lose fat from your body, you need to know about food cravings. It is necessary because food cravings other reason why you consume more food and consume foods that are tasty but which add more fat to your body. If you know how to kill your food cravings, it is more likely that youâ€™ll be successful in reducing the extra fat and weight. Letâ€™s find out how you can kill your food cravings.

Eat oats in the morning

Recent studies found that oatmeal is the best breakfast that you can have if you want to stop cravings. Oats contain healthy fats and those fats can trigger the production of satiety hormones in the body which help in preventing cravings for up to 7 hours. Dieticians also agree that when you consume a bowl of oatmeal, it can help you to feel full for a longer duration. Another scientific study found that is if you eat oatmeal for breakfast, youâ€™re likely to consume 31% fewer calories at lunch in comparison to people who skipped breakfast or ate a bowl of corn flakes.

Think about the results

If you want to kill your cravings, this is a psychological technique which will help you to do so. Scientific researchers used MRI scans to examine the brain activity of people who looked at pictures of tasty and delicious food. That created a fixation and breaking that fixation was possible by thinking about the negative, long-term consequences of eating the food. When people thought about the negative impact of eating the food, it lit up reasons of the brain related to willpower. That can definitely help you to resist the temptation of eating something which is not good for your hips and waist size.

Avoid the hot spots

If you want to kill your food cravings, you will have to identify the hot spots of your cravings and avoid them. Researchers found the most effective mindfulness-based technique that can help you to control cravings is to simply break your usual habits. One such usual habit is to go to the hot spots where you find foods that you like. Always avoid those hot spots whether they are at your office cafeteria, pantry or the mall that you visit. You can always plan your lunch or dinner well before time so that you donâ€™t have to go to the easy to have and ready to eat options.

Know your triggers

Your environment definitely a has a big impact on your eating behaviour. Research done on this subject found that visual cues like food packaging, plate shape and socialising can result in overconsumption of food. You can make a conscious choice to remove all such temptations in your home and workplace. If you can find out the triggers that make you overrate or eat things that are not good for you when youâ€™re trying to lose fat and extra bodyweight, you can always put aside such triggers. Make a conscious choice to remove search temptations today and that will help you to avoid the foods and snacks that are making you obese and overweight. Keep them out of sight and you will be able to give them out of your mind.

References

1. Leptitox
2. Change in food cravings, food preferences, and appetite during a low-carbohydrate and low-fat diet
3. The Craving Brain

Can you eat carbs and still lose weight?

Dec 26, 2019

1959

This is one of the questions that has been asked many times by many people in different parts of the world. Is it really possible to eat carbs and still lose weight? Letâ€™s find out.

Eating fewer carbs is essential for optimal weight loss but however, it doesnâ€™t mean that you have to completely eliminate carbs from your diet. When youâ€™re trying to lose weight and fat from your body, you will need to understand how carbs work and then youâ€™ll understand how you can eat carbs and still lose weight.

The amount of carbs that you need to eat is based on two things- how much weight you want to lose and where on your body you want to lose the weight.

There are different diets available when you want to cut carbs and these are known as low carbohydrate diets. However, if you do not have to take such extreme steps when youâ€™re trying to lose fat from your body. The spectrum between how much carb a normal person eats in his daily life and the amount of carbohydrate allowed in such low carbohydrate diet is too broad. You can reduce the amount of carbohydrate a little bit than before but you donâ€™t have to go for a low carbohydrate diet and you can still lose weight. It is true because diets are not one size fits all and different levels of carbohydrate intakes may work better for different people. Different types of research has been done on it and it has been proved in different such studies.

Study

In one study done in Tufts University, subjects were divided into two groups and different types of diets were allowed for the groups. Group 1 ate a traditional higher carbohydrate, low-fat diet and group 2 consume a moderately carbohydrate reduced diet where 40% of total calories came from carbohydrates and emphasis was put on fruits and vegetables over grains.

After 18 months, it was found that both groups of dieters lost the same amount of weight, irrespective of the plan they followed.

Then the study looked deeper into the findings and the physiology of the participants. They found something interesting. The study found that people with poor insulin sensitivity lost more weight when they followed the group 2 diet in comparison to when they were on the low-fat diet. On the other hand, people with good insulin sensitivity lost weight on either diet. Insulin sensitivity simply means the capacity of the body to deal with carbohydrates.

The meaning

It means if you are relatively lean, you have good insulin sensitivity and youâ€™ll be able to lose weight by reducing your overall calorie intake and exercising. Just by restricting the carbohydrates more aggressively, youâ€™ll be able to lose fat and weight.

If you have more belly fat, it can be an easily identifiable red flag. In that case, shifting your diet every from grains and more towards vegetables, fruits and proteins will help you to lose both fat and weight.

References

1. High Carb Fat Loss
2. Guide to Behavior Change
3. Weight-Loss and Maintenance Strategies

Follow these morning diet tips to lose belly fat

Dec 25, 2019

1733

If you are trying to lose belly fat, you will need to know about these morning diet tips. Follow them every morning and they will help you to lose belly fat.

Lemon water and honey in the morning

Every morning start your day with lemon water and honey. It is a great antioxidant and it will also boost your metabolism. The water should be lukewarm as it will help you in cleansing the system. It is also better for your metabolism.

Eat a protein filled breakfast

Proteins are very important for you when youâ€™re trying to lose fat and weight. Proteins are important as they help increased levels of appetite reducing hormones like GLP-1, PYY and CCK. That is why, your break first should include lots of protein. Protein will also help you by reducing levels of hunger hormone ghrelin. As a result of that, you will have less cravings and that means you not going to overeat or willing to leave things that you should not. Eggs and oatmeal should always be there in your breakfast because they are very good sources of protein and will supply you with lots of protein that you need not only for more energy throughout the day but also for losing extra fat from your belly area.

Drink more water

You need to drink more water to lose your belly fat and it can start doing that right from the morning. Drinking a glass of water on empty stomach is always good for you. Drinking more water will help you to avoid eating more. Water is better than any other beverages because it doesnâ€™t contain any calories like other high calorie beverages. When you drink water, you will feel fuller and that will stop you from eating more food. It will also help you to avoid cravings. Always carry a water bottle with you wherever you go. You can keep drinking water throughout the day. If drinking more water becomes too monotonous for you, you can always infused some fruit slices and then drink that water. It is also possible to put some herbs in water to make the taste better for you.

Include more fibre in your breakfast

Do not forget the fibre. Fibres are essential for you when youâ€™re trying to lose weight because they take longest break down and digests. It means you will not only spend extra calories for digestion of fibres but it will also give you a sense of satiety. If you feel full, you will have less cravings and that means you will not binge on any food that you should not eat. If you want to get more fibre in your diet, you will have two include foods rich in fibre. Oats, daliya, cereals topped with fruits, are some of the good sources of fibres. Once you have a good breakfast with lots of fibre, you will be stuffed till lunch.

Use sugar alternatives

Instead of using sugar in the morning in your tea or coffee or any other food, you can always use some sugar alternatives. You will need to avoid foods that are high on sugar because they will never let you drop the extra fat present in your belly. You can use some fresh fruits as toppings or you can use natural sugar alternatives like jaggery, maple syrup or coconut sugar or honey.

References

1. Flat Belly Detox
2. The effect of abdominal exercise on abdominal fat
3. Taking aim at belly fat

How can you prevent fatty liver disease?

Dec 24, 2019

3396

If you want to prevent fatty liver disease, you will have to understand what you need to eat and what you need to avoid. Specially, knowing about the foods that you need to consume in your regular diet will help you to get more help in preventing fatty liver problem in future.

Foods to eat for a fatty liver

If you are suffering from a fatty liver problem or if you want to prevent it, you will need to eat some foods. These foods should be included in your regular diet.

Garlic

If you want to prevent a fatty liver problem, you will have to include garlic in different foods and dishes that you have every day. A scientific study found that garlic powder supplements can reduce bodyweight and fat in people with fatty liver disease.

Omega-3 fatty acids

Recent research on omega-3 fatty acids found that it can improve liver fat levels and HDL cholesterol levels in people who are suffering from fatty liver disease. The same way it can also prevent fatty liver problem if you are consuming omega-3 fatty acids even before you suffer from fatty liver problem.

Tea

Millions of people like tea in different parts of the world and besides offering many health benefits, tea can also help you to fight fatty liver. Different recent research on tea found interesting facts about the positive impact of tea on your body and especially on fatty liver. Green tea specially can help in reducing body fat percentage and fat in the blood. Tea contains high levels of antioxidants and they can be very helpful for your overall health.

Soy or whey protein

Different scientific studies done on soy or whey protein found that such proteins can help in protecting the body from fatty liver problem. They can help in balancing the effects of simple carbohydrate intake and can also reduce blood sugar levels in the body. Such proteins are helpful in helping your body to retain muscle mass and reduce overall weight.

Coffee

Drinking coffee in the morning is a good thing for you because it can prevent fatty liver problem and can also help you to get better results if youâ€™re already suffering from this problem. Different scientific studies done on the effect of coffee on fatty liver found that chlorogenic acid present in coffee has antioxidant and anti-inflammatory properties and it can help you by reducing cholesterol and hypertension. Coffee can help you by protecting the body from non-alcoholic fatty liver disease. Simply add a cup of coffee in the morning routine and that will help you to stay away from fatty liver.

Avocado

Avocado is one of the sort of the fruit because it has so many benefits to offer. Aggregators are rich in healthy fats and they also contain anti-inflammatory nutrients and soluble fibre. All of them can help in reducing blood sugar and oxidative stress in the body.

Broccoli

Broccoli is another food that you should include in your diet. Different types of vegetables are good for your body and eating broccoli can help you to fight fatty liver problem. Different scientific studies done on broccoli found that long-term consumption of broccoli can prevent the build-up of fat in the liver of mice. The same may, it can also help you prevent fatty liver problem in future.

References

1. Fatty Liver Remedy
2. Fatty Liver Disease
3. Liver – fatty liver disease

Topical pain medications-a guide

Dec 23, 2019

1716

Pain relievers are available in different forms including medicines that are applied directly to the skin. Letâ€™s find out more about the different topical therapy for pain relief that you can use for getting relief from different types of pain you might be suffering from.

When you talk about pain relief, though generally picture taking a pill. However, there are different types of topical pain relievers are available which you can use for getting relief from different types of pain. Such topical pain relievers include pain relieving medications applied to the skin, including creams and patches.

Such topical medications are generally used by people who cannot or do not want to take oral medications. Some people may have difficulty swallowing pills. Some other people may have had surgeries because of which they cannot absorb medicines through their GI system. In such cases, you have topical medications for pain relief and control. It pain relief cream or patch can also be used in case of patients who are suffering from a pain in a very specific area. If you are suffering from pain in a joint, you can apply the medication on the joint. On the other hand when you take medicines orally, it goes through your whole body.

Different choices

There are different sources available in case of pain medication applied to the skin. Among them free main types of pain medications are available which you can use for pain control and management.

Local anaesthetics

These are the medicines that are applied to numb painful areas for short periods of time. They are using different situations. Such medications can help you to relieve the burning, stabbing, chronic ache that may happen after a particular infraction. Dentists also use a topical anaesthetic on the gums before going for any procedure or even before using an injection. There are some topical local anaesthetics available over-the-counter in spray and gel form for different uses.

Pain medications

These are the medicines applied to the skin and they include different drugs like non-steroidal anti-inflammatory drugs, which work by reducing inflammation in a localised area of your body. There are speeding creams which work by blocking substances in the body that cause pain. Such topical medicines may also contain narcotic pain relievers. Some of the topical pain relievers are available over-the-counter but there are many others which can be bought using a prescription.

Counter irritants

Counter irritants are the products that contain substances like menthol, eucalyptus or other oils. They irritate nerve endings and thereby produce a cool feeling on the skin. That feeling distracts the brain from the good sources of pain. Vicks Vaporub is a good example of a counter irritant.

Ensure you needed

Not everyone is a good candidate for topical therapy for pain relief. If you are allergic to some of the medicines, or adhesives on patches, you should avoid using such medicines.Â� Your doctor can help you to find out what is good for you and what is not. If youâ€™re buying such products over-the-counter, you can always try it first in a small way to see whether it is suitable for you are not.

References

1. CBD
2. Topical preparations for pain relief: efficacy and patient adherence
3. Pain and pain management â€ adults

Avoid these foods to avoid acne

Dec 22, 2019

1681

If you want to avoid acne and also if you are suffering from acne problem, you need to avoid some foods. Letâ€™s find out which are the foods that you should avoid.

Refined grains and sugars

Foods that contain refined carbohydrates include bread, crackers, cereal or deserts made with white flour, pasta made it white flour, white rice and rice noodles, sodas and others sugar sweetened beverages, sweetness like cane sugar, Maple syrup, honey or agave. If you consume more sugar, you are at a 30% greater risk of developing acne. If you regularly consume pastries and cakes, you are at a 20% greater risk of suffering from acne problems.

That is why, itâ€™ll be beneficial for you to avoid these foods so as to avoid the increased possibility of risk.

Fast food

This is a common fact. Fast food has a strong relationship with acne. If youâ€™re eating fast foods which are rich in calories, fat and refined carbohydrates, you are more likely to suffer from acne development and if you already have an acne problem, it will become worse. Different fast food items like burgers, Nuggets, hot dogs, sodas, French fries and milkshakes which can increase the risk of acne development. Different scientific studies have been done on the subject and such studies found that high-fat diets are generally associated with more than 40% increase risk of developing acne. If you regularly consume fast food, it can increase the risk by 17%.

According to some researchers, fast food may affect gene expression and alter hormone levels in people who are consuming them regularly and that can result in acne development.

Dairy products

It will also be wise to avoid too much dairy products when you want to avoid acne or reduce your existing acne problem. Different scientific studies done on this subject found that there is a link between milk products and acne severity in teenagers. Another studies found that young adults who regularly consume milk or ice cream are four times more likely to develop acne. Even though more research is necessary in this field but there is a correlation between milk and acne. Milk increases insulin levels and that can worsen acne severity. Cowâ€™s milk also contain amino acids that can stimulate the liver to produce more IGF-1, which has been linked to acne.

Foods that you are sensitive to

If you sensitive to some foods, it is always better to avoid those foods because they can increase the risk of developing acne and can worsen the existing acne problem. Acne is an inflammatory disease and food sensitivities can contribute to more inflammation.

Chocolate

Chocolate is also suspected to trigger acne in people. Different surveys have found links between eating chocolate and an increased risk of developing acne. A recent study found that acne prone males who consumed dark chocolate daily found to have an increased number of acne lesions after just two weeks. Another scientific study done using capsules of 100% cocoa powder which were given daily found that it increase acne lesions after one week. When you consume more chocolate, it can increase the reactivity of the immune system to acne causing bacteria and that can result in more acne lesions.

References

1. Acne No More
2. Acne
3. Acne

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