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biki kal

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How to burn fat faster for noticeable results

Apr 22, 2019

1223

If you want to burn fat faster and achieve noticeable results within a short time, you will need to take up some measures which are not very common. You'll also have to mix different methods to ensure that you are getting benefit from different ways.

Training with weights

If you really want to lose fat fast and achieve noticeable results, you will have to start training with weights. Training with weights will not make you look like a bodybuilder, so you don't have to worry about it. It will simply help you to burn more fat during and after the workout. Resistance training is the most important training method when you want to lose fat and weight. With training will burn more calories and not only that it will also help you to burn more calories when at rest. It will help you to burn calories even 36 hours after your workout. When you work with weights, it will also help your body to get some muscle and the more muscle you have, the more calories you will burn every day. Training with weights will also ensure that you are not losing any weight from your muscles. This is very crucial because if somehow that happens, and you start losing muscle, your metabolism will slow down and as a result of that your fat loss efforts will go in vain.

High-intensity interval training (HIIT)

High-intensity interval training is what you need when you're trying to lose fat and bodyweight. It simply means alternating a brief period of high-intensity exercise with brief rest periods. You will get better results in less time. There are different types of HIIT exercises and workouts are available and you can choose one that you like. Before you start your HIIT workouts, warming up is very important to avoid any possible injury and it's better to talk to your doctor before you start it.

Change your food

To lose fat and weight, you will have to make some changes to your existing food and diet. You will have to eat more fat. Yes, eat more fat when you're trying to lose fat. But you will need to consume good fats as they will help you to lose fat, build muscle and recover faster from your workouts. Besides that, good fats will also provide you with many health benefits including better heart health.

Polyunsaturated fats like omega-3s are good fats and they are available from fish and nuts. The monounsaturated fats are also good for you and they are available in peanut butter, olive oil, egg yolks and fish oil.

At the same time, you will have to reduce your carb intake. You will need to reduce your carb intake, specially sugar and starches if you're trying to lose fat. You will still need some carbs and they can come from oatmeal and vegetables.

The timing of consuming carb will also affect fat burning. It is always better not to consume carbohydrates after 3 PM or especially in the evening. If you want to consume carbs, it is better to consume them in the morning and around your workouts.

At the same time, you will have to increase your protein intake if you really want to lose fat and bodyweight. It will not only help you to burn more fat but will also increase your metabolism and maintain muscle mass.

References

1. 1 Week Diet
2. The Nutrition Source
3. Dieting: Information for teens

Essential steps to cure osteoarthritis

Apr 21, 2019

1325

If you want to cure osteoarthritis, it is possible to do so even though some of the doctors you have met may think otherwise. There are a few steps which will help you to cure osteoarthritis. They include-

Balance body pH

When accumulation of West waste build ups in the joints, you suffer from osteoarthritis. It is possible to stop the accumulation and to do that, you will need to alkalise your body. You need to drink only pure water and exercise every day and along with that you follow and alkalising diet, it'll be possible for you to alkalise your body. Such a diet will contain lots of organic fresh fruits and vegetables.

Identification of problem foods

If you want to get rid of osteoarthritis, you need to know that there are some foods which will increase the possibility of suffering from this problem. These foods may lead to osteoarthritis or may worsen the existing problem. What type of foods are problematic for you? You should avoid eating foods that trigger flare-ups in your joints and those which make your symptoms worse or make you feel bad. You should completely avoid those foods and the possibility of osteoarthritis will go down along with worsening of the existing condition. You should avoid is that contain harmful anti nutrients like phytates, lectins or gluten.

Treat nutrient deficiencies

If you are suffering from nutrient deficiencies, then also the chances of osteoarthritis increases. Cartilage cannot repair itself without a sufficient supply of nutrients and if it cannot repair itself, you will suffer from osteoarthritis. That is why, it is important that you provide the necessary nutrients to your body to avoid any possible problems. It is possible to provide your body with the necessary nutrients with the help of the food that you consume every day. You will have to understand about the foods and the nutrients they supply. To ensure that you get the necessary nutrients from your food, you should provide your body with super foods and whole foods and organic supplements.

Exercise

Not just simply exercise, you should exercise a lot. Cartilage is noticed by the synovial fluid. What is the relationship between cartilage and exercises? If you exercise regularly, it will help you to increase the amount of synovial fluids in the joints and that will ensure that you do not suffer from osteoarthritis. This is a simple and effective strategy which will help you to avoid osteoarthritis and reduce the flare-ups if you already have it. Different types of exercises are available and you should focus on those which will put more emphasis on different joints and cartilage in your body. Regular exercise will also help you to avoid other problems and will keep you healthy. Regular exercise will ensure that different parts of your body have full range of motion which is again important to avoid osteoarthritis at a later stage.

Reprogram your mind

Our minds have so much power over our lives that it can completely decide what our life will be. Our subconscious mind specially have strong powers and it can completely change your life. Scientifically disproven that your subconscious mind effects your physical health. If you remove harmful subconscious programs using different techniques available and focus on adding more positive programs in your subconscious mind. You can program your subconscious mind to believe that it is possible for you to completely get rid of osteoarthritis by yourself using different techniques.

References

1. Arthritis Is Curable
2. Arthritis
3. Arthritis

3 pillars of self-healing

Apr 21, 2019

1240

Self-healing can be very important for you if and not benefited from other types of healing processes and methods. Sometimes the conventional treatment of fish may not help you to get relief from the problems you are suffering. In that case, self-healing is a process which will help you to get rid of the problem you're facing which can be both physical and mental.

Life is meant to be enjoyed. You will have difficulties in life, you will have pain in life but that doesn't mean that life is not beautiful. Life is beautiful and you have the right to be happy and enjoy this life. You deserve healing so that you can enjoy this life.

You already have those tools which will help you to heal yourself

The three pillars

The three pillars of self-healing are-

1.�� Faith
2.�� Gratitude
3.�� Guided meditation

There are some things which are preventing your recovery and also preventing you from living the life that you deserve. Such things include-

�� Inner conflict
�� Resistance
�� Negativity
�� Limiting ideas

The three pillars of self-healing beneficial for you because they will help you to overcome all such things that are preventing you from living the greatest life that you can have. These pillars will help you to gain insight and wisdom, strength, courage, confidence and certainty. This pillars will help you to find peace, happiness, contentment, Joy and satisfaction with life.

It does not matter how unhappy you are right now or how much pain you are feeling emotionally or physically, there is always something that you can do which will improve, repair or strengthen your life and will help you to get out of such pain and unhappiness. These pillars of self-healing is a guide that will teach you how to completely change a state of mind. And when you can change your state of mind your environment will change automatic because your environment mostly depends on how you perceive things and your perceptions depend on the state of mind you are in. Once you learn how to use these pillars, you'll be able to change hopelessness and despair for positivity and enthusiasm. It will also help you to exchange sadness for joy, weakness for strength, pain and suffering for tranquillity and ecstasy in life. You'll be able to wake up each morning renewed and lively and excited for what the day will bring for you.

Faith

Helping faith on yourself, on a higher powers, on your abilities and the important things in your life will help you to heal yourself. There will be many problems in your life and faith will help you to fight them and win even though it may take some time.

Gratitude

Once you learn how to express your gratitude, it will help you to heal yourself by letting go of all the limiting believes, pain you are keeping inside you.

Guided meditation

With guided meditation, you'll be able to learn how to meditate. Meditation is a very powerful mind and body practice which helps you to heal your mind and soothe your soul. You'll be able to shut out the distractions around you and focus on what's important for you in life.

Guided meditation can also help you to relieve the pain you are suffering from. If you are suffering from a pain caused by a nervous condition, injury or illness, guided meditation can help you to find out how you can alleviate all those pain. You'll be able to get rid of pain for good.

References

1. Three Pillars Of Self Healing
2. Recent development and biomedical applications of self-healing hydrogels
3. Multi-layered Self-healing Material System for Impact Mitigation

How to stop binge eating

Apr 20, 2019

1187

If you binge eat and one to control it, you may find it little difficult to do so. Binge eating disorder has become a common eating disorder in different parts of the world. Here, you yet and usually large amounts even in the absence of hunger. It can damage your health and also leave you feeling guilty and ashamed.

Let's find out how you can stop your habit of binge eating.

Ditch the diet

Fad diets are often very unhealthy and they are mostly overly restrictive eating methods. Such restrictive methods can trigger episodes of binge eating. Different scientific studies have found that such diets often result in higher risk of binge eating. Instead of following diets which force you to cut out entire food groups or calorie intake so that you can lose weight quickly, you should focus on making healthy changes to your diet. You can eat more whole, unprocessed foods like fruits, vegetables and whole grains. At the same time you will need to moderate your consumption of treats, sweets etc. and if possible completely avoid them.

Do not skip meals

If you want to avoid binge eating, you will need to avoid skipping meals. You need to have a regular eating schedule and it is always better for you to stick to it as that is the most effective way to stop binge eating. When you skip a meal, it can result in cravings and that may itself increase the risk of overheating. A scientific study found that eating one large meal per day increased levels of blood sugar and the hunger stimulating hormone ghrelin than eating three meals per day. So, eating three small meals per day will be much better for you instead of eating one big meal. When you eat at the right time every day, it will decrease the frequency of binge eating.

Drink more water

Drinking more water will not only help you and keep you healthy, it can also help you to stop binge eating. When you drink plenty of water throughout the day, you have found a simple and effective way to curb cravings and stop overeating. When you drink more water, you're likely to decrease calorie consumption and you'll also feel less hungry. If you drink half litre of water before eating a meal might will decrease the number of calories consumed. Doing that will also significantly different hunger and calorie intake besides increasing feeling of fullness during the day. When you drink more water, it can also boost your metabolism and increase weight loss, which are some other benefits that you can get besides stopping binge eating.

Practice mindfulness

Practising mindfulness will also help you to stop binge eating. In simple words mindfulness is a practice where you listen to your body and pay attention to how you feel at the present moment. It will help you to prevent overeating as you will learn to recognise when you no longer feel hungry. Mindfulness will decrease the incidence of binge eating and also emotional eating. If you can combine mindfulness along with cognitive behavioural therapy, they can improve eating behaviour and self-awareness. It simply means you are listening to your body and can recognise when you no longer hungry. Eating slow will help you to stop eating more food and thereby stop your binge eating.

References

1. The Sugar Freedom Diet
2. Binge Eating
3. Binge Eating Disorder

Deep sleep and why it is beneficial for you

Apr 20, 2019

1372

Deep sleep is very much beneficial for you for different reasons. Adults need between 7 to 9 hours of sleep each night. That is about the time but at the same time quality of sleep is also very important.

Deep sleep stage

When you rest, your body passes through different stages of the sleep cycle. The slave is one of the stages of sleep and it is important for you as you need it to feel refreshed when you wake up in the morning. During deep sleep your body and brain waves slow down. It is difficult to wake up from deep sleep and if you somehow do that you may feel groggy.

Stages of sleep

Sleep is divided into two categories-REM and non-REM. When you sleep, you begin with non-REM sleep followed by a brief period of REM sleep. This is a cycle that continues throughout the night about every 90 minutes. Deep sleep happens in the final stage of non-REM sleep. During the stages three and four you will experience deep sleep.

The benefits of deep sleep

When you are in deep sleep, glucose metabolism in the brain increases. It supports short-term and long-term memory and overall learning. During deep sleep, the pituitary gland secrets important hormones like human growth hormone, which helps in growth and development of the body.

There are many other benefits of deep sleep. They include-

Restoration of energy
regeneration of cells
increasing blood supply to muscles
promoting growth and repair of tissues and bones
strengthening the immune system

Lack of deep sleep

If you do not get enough deep sleep, it will create some problems for you. Deep sleep is necessary for helping process the information that you receive every day. If you do not get enough deep sleep, your brain will not be able to convert this information to your memory.

Not getting enough deep sleep may also result in some of the following conditions-

Alzheimer's disease
Heart disease
Diabetes
Stroke

How much deep sleep do you need?

You spend roughly 75% of your night in non-REM sleep and only 25% in REM sleep. Of this about 13 to 23% of your total sleep is deep sleep. As you age, deep sleep will gradually decrease. People who are under age 30, they may get two hours of deep sleep each night. People who are over age 65, may only get half hour of deep sleep each night. Sometimes, they may not get anything at all.

How do you know how much deep sleep you are getting?

When you wake up in the morning, if you feel exhausted, it may be a sign that you are not getting enough deep sleep. There are wearable devices available which can measure sleep by tracking your body's movement during the night. It can help you to identify sleep patterns. However, you should be careful because it may not be a reliable indicator of how much deep sleep you are getting.

To find out how much deep sleep you are getting, a sleep study known as polysomnography (PSG) can be done. The this test, you will sleep at a lab and there will be monitors hooked up to measure the following-

Breathing rate
Oxygen levels
Body movements
Heart rate
Brainwaves

The researchers or the doctor can use this information to find out if you're reaching deep sleep throughout the night.

References

1. Powerful Sleep Program
2. Brain Basics: Understanding Sleep
3. Sleep Deprivation and Deficiency

Strategies to prevent and recover from knee injuries

Apr 19, 2019

1534

If you want to prevent knee injuries or if you want to recover better from any existing knee injuries, it can be done better with a few strategies. Let's find out more about such strategies which will help you to prevent such injuries and recover better if any injury happens.

Improve range of motion by stretching

You can improve your range of motion by stretching. There are four main types of stretching-static, dynamic, ballistic and PNF. PNF stretching is the most important one in rehabilitation. You will need a partner to perform this type of stretching. A simple example will help you to understand it better.

Let's take lying hamstring stretch as an example here. You live on the flow while the partner straightens your legs and raises it up in the air until your hamstring feels tight. Stay there for 10 seconds and then flacks your hamstrings to create force against your partner and keep pushing for 10 more seconds. As you relax while still keeping your legs straight, your partner will move your leg into a deeper stretch. This is possible by taking advantage of the stretch reflex. If you continue doing this for some time, over time it will eventually lead to a permanent increase in your range of motion.

Getting the full range of motion back is very important when you are recovering from a knee injury. If you do not recover the full range of motion your knee function will be inhibited by muscle tightness.

You can use PNF stretching to stretch your hamstrings, quadriceps and your gastrocs at least twice every week.

Use myofascial release

Myofascial release is a type of therapy and it is very popular among gym goers. It is a therapist and many personal trainers are also using it. It includes techniques like foam rolling, trigger point therapy or PNF stretching and others. For instance will if you take foam rolling, it can improve the range of motion of the knee and also lower pain. It has a very positive effect on post exercise soreness. It helps you tremendously in training post injury.

Improve joint strength

If you want to prevent knee injury and want to rehabilitate your knees faster, you will lead to improve joint strength of your joints. If you strengthen the quadriceps and hamstring muscle groups, because these are the primary mover muscles, they will help in flexing and extending you knee.

Your knee is a hinge joint and you need exercises for rehab that only operate on the forward-backward plane because the hinge joint opens and closes on that. You can take up a simple quad strengthening exercises like a wall squat. If initially it is difficult for you to bend your knee more, you can start with a slight bend and then gradually deepen it as you build strength.

Immediately after injury, you may not be able to perform even a shallow squat. In that case, you can start with a slight bend in your knees. If necessary, you can always use leg extensions.

If you want to work on the hamstrings, you can use a bodyweight hamstring curl which will activate your hamstring muscles. If you're rehabilitating, it may be a little difficult for you because in that case, initially, your healthy leg will do most of the work and exercise but you don't have to worry about that as overtime your injured leg will also begin to catch up and you'll be able to put more load on that leg.

References

1. Knee Injury Solution
2. Knee Problems
3. Common Knee Injuries

Why do you need to eat an alkaline diet?

Apr 18, 2019

1379

Even though it may seem that alkaline diet is another fad diet, which will disappear after some time, it may not be true. Alkaline diet has been there for a long time and because of the basic benefits it offers, it is going to stay. It is important for you because blood pH and alkalinity versus acidity and about survival and not weight loss.

Our bodies can function at an optimal level if the blood pH is just above 7.0, which is neutral or just at an alkaline level, which is higher than 7.0. If the blood pH is acidic, which means it is lower than 7.0, it can cause serious health problems.

That is why, it is important to balance your pH. Once you balance your pH level, you will notice-

a huge increase in energy levels
better digestion
easier fat loss,
less pain from inflammation related conditions like arthritis
better moods
better mental focus

And similar other many benefits

How our bodies naturally arrive with their blood pH

Our bodies' systems work better if we have an alkaline pH. But during the everyday metabolic processes which include digestion, breathing, tissue repair, elimination and others, it produces a lot of acid. So, to keep our blood pH in neutral or slightly alkaline state will need to take care of this acid and that can be done with the help of three things-water, oxygen and acid buffering minerals.

Money workout a move our bodies, the bodies produce carbon dioxide and lactic acid and both of them are acidic. We need to neutralise them or remove them from the body. Our bodies have alkaline buffers like bicarbonate and they can neutralise such acids. But if you combine that along with stress and acidic foods, than there may be too much of acid in the body. Over time, your body then can turn to precious alkaline minerals like calcium from your bones and teeth to maintain an optimal pH.

Other factors influencing blood pH

our bodies produce acids from different processes but there are a number of other factors which can affect our blood pH. Among them stress is the biggest one. When you are under stress, it forces the body's cells and make them more active as a result of that they produced more acid.

Other factors that can influence your gut pH are environmental toxins, toxins and metals in food, lack of sleep and illness.

All these factors can make our blood pH to acidic. And if you combine that with a diet which is high in acidic foods and low in alkaline foods, they can result in disaster for your body and mind.

Alkaline and acidic foods

You can classify the foods that you consume into alkaline or acidic foods.

Alkaline forming foods include most vegetables, fruits, nuts, herbs, seeds and herbal teas.

Acid forming foods include most grains, meats, beings, dairy products, fish, fast food and processed foods.

For any reason if your blood pH is too acidic, you will have to add more alkaline foods. You need to maintain a ratio of 80% alkaline to 20% acidic in your body.

Why is it important?

Rizvi very important to maintain blood pH of about 7.4 so that your body's different functions can run smoothly and healthily. Our bodies have some mechanism designed specifically to maintain that level. That is why this mechanism will ensure that the blood pH level is maintained even at the cost of bone and tissue.

References

1. Acid Alkaline Diet Course
2. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?
3. Acid-Alkaline Balance & Health

Natural remedy for erectile dysfunction

Apr 18, 2019

1529

There are different remedies available for erectile dysfunction including ED medication and surgery. There are also some non-invasive erectile dysfunction remedies which can help you to reverse erectile dysfunction problem. Let's find out about the nature and remedies available for erectile dysfunction.

Exercise

Exercise is an active erectile dysfunction treatment. You will need to make some lifestyle changes which will help you to reverse erectile dysfunction and among them exercise can have the greatest impact. Exercises beneficial for you because it works on several fronts to combat the development of ED and it will also help you to reverse it.

When exercise regularly, it will improve your blood flow and that is very important for a strong erection. Regular exercise will also improve blood pressure by increasing nitric oxide in blood vessels. This is how the popular medicine Viagra works. When you perform resistance training with weights, it can increase the natural production of testosterone which is a significant factor in erectile strength and sex drive.

A healthy diet

Your diet has a big role to play in your sex life. What you eat can have a direct impact on erectile dysfunction. There are some foods which are not good for you and there are some foods which are good for you. You will need to include some foods in your diet so as to decrease the risk of ED. Such foods include the fruits, vegetables, whole grains, fish, a bit of red meat and refined grains, which should be there in your diet as they will reduce the risk of having ED. a healthy diet will also help you to maintain a healthy body weight. Your weight is also an important indicator of the possibility of suffering from ED. Another important indicator is your waist size. A person with a 42 inch waist is 50% more likely to suffer from ED than another person with a 32 inch waist. Obesity also can increase the risk of vascular disease and diabetes and these two factors contribute to ED in a big way.

Sleep

Sleep is unnatural ED remedy. If you are suffering from poor sleep patterns, you are more likely to suffer from erectile dysfunction. Level of sex hormones and sleep has a very intricate relationship. Sex hormones include testosterone which plays a very important role in male sexual life. Because of the relationship between sex hormones, sexual function and sleep, you will need to take care of your sleep. When you prove your sleep timing and patterns and quality, your testosterone levels will also increase. When you have low testosterone levels, you suffer from sexual dysfunction and that is why you need a higher level of testosterone in your body. Secretion of hormones including sex hormones is controlled by the body's internal clock and sleep patterns will help your body to decide when to release certain hormones. You should stick to a set sleep schedule because it is a natural erectile dysfunction remedy and sleeping is also an enjoyable, isn't it?

Quit smoking and alcohol

If you can quit smoking and alcohol, it'll be easier for you to prevent and reverse erectile dysfunction. Smoking can result in vascular disease and that will reduce blood supply to the penis because of the blockage or narrowing of the arteries.

The same way alcohol can also cause both temporary and long-term erectile dysfunction. The central nervous system of your body is responsible for releasing nitric oxide which is an essential chemical for producing and maintaining an erection and heavy alcohol consumption can restrict dysfunction of your central nervous system.

References

1. Erection Protocol
2. Erectile Dysfunction
3. Lifestyle modifications and erectile dysfunction: what can be expected?

Super foods to be included in your diet to lose belly fat

Apr 17, 2019

1672

If you're trying to lose belly fat, it is important that you include some of the important super foods in your diet. These super foods will help you to lose belly fat. So, if you want to lose belly fat, it is very important to include these super foods in your diet.

Peanut butter

Peanut butter is a superfood that will help you to lose belly fat. It contains 8 g of protein and up to 4 g of fibre per serving and so it becomes an ideal snack which will not only help you to fill up but will also to stay satisfied. It contains L-arginine which is an amino acid that improves your blood flow throughout the body and relax your blood vessels. It will help you to find a solution for the problem of fluid retention.

Pumpkin

Pumpkin is important because it contains more fibre than quinoa and more potassium than a banana. You can consume the vegetable or can use the pumpkin puree. The puree can be used in snacking and cooking. You can substitute sweets with a home-made preparation where you use pumpkin puree with unsweetened Greek yoghurt, cinnamon and chopped pears.

Chickpeas

Yes, chickpeas can help you to lose belly fat and it is a very important superfood. It contains lots of fibre and plant-based protein, bloat busting minerals and immune boosting antioxidants. It's also easy to eat because it can go in your soups, stews, salads and side dishes. You can also use chickpea flour in your baking as it is nutrient dense and also very filling.

Tuna

You need more protein if you are trying to lose weight and lean protein is very beneficial for you. Tuna provides you with healthy protein. Salmon and sardines are also good for you. There are full of important omega-3 fatty acids and lean protein. It will not only help you to carve craving but will also help you to feel full.

Peas

Like chickpeas, peas also good for you when you're trying to lose weight. A cup of peas contain 8 g of protein and lots of bloat reducing nutrient. It will give you your daily quota of vitamins C along with magnesium, potassium and iron. These are good for you because they will help you to counterbalance sodium and will also help in to bring more oxygen to blood cells.

Fermented foods

This is another superfood which should be included in your diet you really want to lose weight. Miso, Tempeh and sauerkraut are some of the examples of important fermented foods. They contain probiotics or friendly bacteria which will help you to boost your immune system, regular cut function and beat bloating. You can also try unsweetened plain Greek yoghurt and skyr because they also provide probiotic benefits.

Potatoes

even though it may seem that potatoes are not good for you when you're trying to lose weight and fat, instead potatoes are good for you when want to lose weight. Baked potatoes will provide you with lots of potassium. Potassium is necessary for counterbalancing sodium and beating bloat. Potatoes contain lots of filling fibre and so you will feel full for a longer duration. However, while consuming potatoes, you should avoid the deep fried ones. It's a nutrient dense food and good for you but you should stay away from the French fry.

References

1. Eden Diet
2. The Belly Fat Study
3. Abdominal fat and what to do about it

Oxidised cholesterol and its impact on your health

Apr 16, 2019

2050

Heart disease is the leading cause of death around the world and high cholesterol levels is one of the main causes of heart disease.

Oxidised cholesterol

Cholesterol is a wax like substance which is naturally present in your body and the body needs it for proper functioning. Build-up of cholesterol on artery walls is dangerous. When this cholesterol is oxidised you get oxidised cholesterol. Oxidation is the result of a normal body process and oxidise cholesterol in limit is not a problem for you but if because of a trigger somehow overproduction of oxidised cholesterol happens, it can be dangerous. Your body's immune system may mistake oxidised cholesterol for bacteria and then can try to fight it off. If that happens, there will be inflammation inside of the arterial wall and that can result in atherosclerosis or heart disease.

How do they form?

The oxidation of cholesterol happens when cholesterol particles present in your body react with free radicals. Free radicals are produced in your body as a result of normal metabolism, exposure to toxins or from disease. These free radicals cause oxidation which is like a chemical destabilisation of molecules. The oxidised cholesterol then becomes more reactive with the surrounding tissue and that reaction results in inflammation. Such inflammation can result in disease and organ damage.

The chance of oxidation increases because of the following reasons-

Consuming a diet that is high in trans fats
Smoking
Poorly controlled diabetes
Metabolic syndrome, which is often a precursor of diabetes
Exposure to toxins through pollution and preservatives
Stress

The oxidised cholesterol can inhabit the endothelium or the inner lining of the arteries in your body. They are found in the carotenoid arteries, the coronary arteries or the arteries that provide blood to your legs and arms.

The effects of oxidised cholesterol

The oxidised cholesterol that are present in the arteries can be dangerous for you because of the inflammation. Since the blood vessels carry blood to different organs and tissues of your body, the inflammation can stop such supply and may result in a heart attack or a stroke.

The oxidised cholesterol present in the inner lining of the arteries result in a compilation of inflammatory cells. Along with them, platelets which normally helps in stopping bleeding by producing clots, may create plaques in the artery. These are hardened areas inside a blood vessel. Once they are formed, cholesterol, other lipids and macrophages begin to accumulate that area and the plaque gradually grows larger. In that case, partial or complete restriction of blood flow may happen in an artery and that can result in different types of health problems including coronary heart disease, peripheral vascular disease or cerebrovascular disease.

Preventing oxidised cholesterol

It is possible to prevent oxidise cholesterol by focusing on eating healthy fats. Monounsaturated fats are considered anti-inflammatory and they are good for your health. If you're eating saturated fats, it should be done in moderation. You should include more fresh fruits and vegetables in your diet. You should also pay attention to nutrition labels because it is important to stay away from hydrogenated or partially hydrogenated foods. Natural supplements and a healthy diet is the best method of staying away and preventing oxidise cholesterol and the effects of this problem on your overall health, especially cardiovascular health.

References

1. The Oxidized Cholesterol Strategy
2. Cholesterol
3. High Blood Cholesterol

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