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biki kal

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Prevent back pain with these tips

Dec 13, 2018

1712

Back pain is very common among people and it can be caused by several different factors. If you take care of a few things in your daily life, that will help you to prevent back pain and protect your spine.

Exercise

Exercise can be one of the most important things that you can do to prevent back pain. If you are not in good shape, the possibility of heart in yourself increases. Also you need to move your muscles and joints and exercise your spine and then only all the back muscles and joints and the spine will be in good condition. Otherwise daily wear and tear and ageing can take a toll on all of them and then you are more likely to suffer from back pain. Being simple movements will also help you. Exercise will keep your joint fluids at the required level. Exercise will also help you to keep your weight in control because if you are overweight and if you have lots of fat around your stomach, that can put extra stress on your back.

Eat right

Creating good eating habits is very important for you for your overall health and also for your back. When you have the good eating habit, which is healthy, it will help you to maintain a healthy weight and so it will not put any extra stress on your back, muscles and joints. If you eat too much of spicy and fast food regularly, that will put strain on your nervous system, which will cause different types of back problems. On the other hand, if you eat a healthy diet of fresh fruits and vegetables, dairy products, lean meats and whole grains, it will help your digestive tract by keeping it in perfect health. That will also help you to maintain your spine.

Proper posture

Many people suffer from back pain because of poor posture. If you sit in front of your computer for 7 to 8 hours every day, that can put lots of stress on your back. Besides that if your posture is not good while seating that can again cause more stress on your back and you will develop back pain. People often slouch over their computers and that often cause back pain. You need an ergonomically correct workstation, so that even after you spend long hours at your desk, you do not suffer from back pain. It is possible to break up long periods in front of your computer by occasionally getting up and moving your body a little bit. Stretching at your office or at home will also help you to keep the possible back pain problem away from you. You need to understand that whenever you are sitting, you need to maintain the nature will curves of your back and then you will not have back problem.

Reduce stress

If you ask too stressed, it can have a negative impact on your back health. Because of stress your muscles get tensed and constant tension can cause back pain. If you can reduce your stress, that will help you to reduce the possibility of back pain and prevent it from happening in your case. You can take up yoga, meditation, deep breathing, Tai Chi or any other exercise to reduce your stress levels.

References

1. My Back Pain Coach
2. Low Back Pain Fact Sheet
3. Back Pain

The benefits of a keto diet besides weight loss

Dec 13, 2018

1994

A keto diet or a ketogenic diet is a low-carb, moderate protein and high-fat diet so that your body goes into a metabolic state known as ketosis and burn more fat and help you to lose weight. Let's find out the benefits of a keto diet has to offer to you.

Weight loss

Weight loss is of course the main benefit from a keto diet. When you go for a keto diet, your body goes into ketosis and in that process had becomes a source of energy for your body. As a result of that your body starts burning fat actively for creating energy instead of using glucose for the same objective.

When your body goes into ketosis, blood sugar and insulin levels drop. Then the fat cells in your body can release the water they have been retaining and as a result of that you will see a big drop in your weight. After this happens, the fat cells becomes smaller enough to enter the bloodstream and then they go to the liver where they are converted into ketones, which are then use for energy.

Control of your appetite

When you reduce carbohydrate in your diet, an amazing thing happens. You will not feel as hungry as often and you will not have random cravings. As a result of that you will not eat just anything that you can lay your hands on. It will help you to eat less and it will also help you to plan to eat healthy by choosing the healthy foods which can help you to lose weight.

Better mental focus

When you have carbohydrates as an energy source it makes your blood sugar levels rise and fall. Since the energy sources not consistent, it becomes very hard for your brain to stay focused, especially during long periods of time. When you go for ketosis, your brain will start using ketones as a fuel source. Now it has a consistent fuel source and because of that you will be able to focus for a longer duration.

It is difficult to understand unless you experience ketosis by following a keto diet. If you follow that diet for a few days you will find that your mind is clearer and more focused. If you start eating carbs again for a day or two, you will be able to feel the difference.

Lowered blood pressure

With a keto diet, you'll be able to lower your blood pressure. High blood pressure is a serious condition and it can result in heart problems in future. But keto diet can lower your blood pressure. It is also possible that people taking high blood pressure medicine may stop taking it after a few weeks on keto diet because the diet will gradually reduce the blood pressure level of the user.

More energy

Once you go for a keto diet, your body will start using ketones for energy and that means your body will have enough glycogen without constantly needing to refuel. You will have the same energy levels without having to maintain by constantly supplying glycogen. Since ketosis uses fat present in your body, it will have a good amount of fat to work with and so you will have constant energy without having to eat for that. You don't have to take a nap after lunch because you are using the fat as an energy source and you are also reducing carbohydrates in your food.

References

1. Keto Diet Cookbook & More
2. Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies
3. Ketogenic Diet for Obesity: Friend or Foe?

Carbs don’t make you fat

Dec 12, 2018

1466

Myths

When you're trying to lose weight, you go through so many different information to find out the right way of losing fat and weight. However, there are certain myths that you may develop which may result in you are eliminating carbs from your diet. Since you believe that carbs make you look fat and add more fat to your body, you try to eliminate as much is possible. However, it also means that you are eliminating certain important nutrients from your diet.

Such half-baked knowledge can be dangerous for you because if you completely eliminate carb from your diet that may result in some other health issues in your case. If you believe carbohydrates make you fat and you should completely eliminate that, probably you need to think twice. Many experts will also advise you to cut down your carb intake but it does not mean you need to completely eliminate it.

A big blunder

When you completely eliminate carbohydrate from your diet because you want to lose fat and weight quickly, this is a big blunder on your part. When you do that you are hampering your weight loss and fat loss goals and you are also putting your overall health at risk.

Carbohydrates are very essential and it is one of the three essential macronutrients which are available in food. Your body needs these macronutrients, which means it also needs carbohydrate for proper functioning. The other two macronutrients necessary for your body are fats and proteins. If you eliminate any one food group from your diet, it will create many health issues for you.

Cutting down carbohydrates

Your nutritionist may ask you to cut down your carb for weight loss but that does not mean the more carbohydrate you reduce from your diet, the better your fat loss and weight loss success will be. It is also important to know that not all carbohydrates are the same. The type, quality and quantity of carbohydrates in your diet will have a crucial role in deciding how they can help you to achieve your fat and weight loss goals.

There are three different types of carbohydrates which are available in food- sugar, starch and fibre. If you want to lose fat from your body, you need to reduce the carbohydrates which are derived from sugars. You will have to limit your consumption of simple carbohydrates. But you need to base your meals on complex carbs.

Types of carbohydrates

Simple and complex carbohydrates are different. Simple carbs are sugars. Some of them may be naturally available in some of the foods but most of the simple carbohydrate intake happens through processed foods and drinks including cookies, carbonated beverages and packaged juices.

Complex carbohydrates are starch and fibre. If you increase the consumption of starch and fibre, it will help your overall health. Starchy carbohydrates come from cereals, whole wheat bread, oats and they can in fact help you to lose weight. Fibre, even though it is a carbohydrate, can help you to lose fat and weight by making you feel full for a longer duration and also by utilising more energy for digestion. The main sources from where fibre comes from include fruits, vegetables, beans and whole grains.

You need to make the right choices in carbs and instead of hampering your efforts to lose weight, they can help you to lose more fat and weight.

References

1. High Carb Fat Loss
2. Interested in Losing Weight?
3. Weight Control

Natural treatments for erectile dysfunction

Dec 11, 2018

1831

There are different types of treatments available for erectile dysfunction with different success rates. There are many natural treatments also available which will help you to control and improve erectile dysfunction problem.

Panax ginseng

It is also called as a natural Viagra. Many studies have been done on Panax ginseng or red ginseng and its effectiveness in controlling and managing erectile dysfunction. Different scientific studies have use different dosage on different patients and ultimately they found that there were evidences for effectiveness of red ginseng in treating erectile dysfunction. Ginsenosides other element available in ginseng which has a positive impact on erectile dysfunction. These elements work at the cellular level for improving erection and as a result of that you will be able to get a better erection and maintain it for a longer duration. Its actions are more effective in case of people who have high lipids in their blood and with metabolic syndrome. It is an herb also have anti-inflammatory action. This is something which will improve your lung function and improve blood flow as a result of which it will be able to eliminate your erectile dysfunction problem.

Rhodiola rosea

Scientific studies found that Rhodiola rosea may be helpful in treating erectile dysfunction. When it was prescribed to the patients for three months, they experienced essentially improve sexual function. This is an herb that improves energy and reduce fatigue. There are more studies are going on to find out its effectiveness and safety in its used for treating erectile dysfunction problem.

DHEA

DHEA (dehydroepiandrosterone) is another element which is used in treating erectile dysfunction. It is a natural hormone produced by adrenal glands. Your body converts it to both estrogen and testosterone. It is a dietary supplement and it is generally produced from wild yam and soy. People who suffer from ED often have lower levels of DHEA. If it is supplied from outside for a few months, men taking it will be able to achieve and maintain an erection. It is also possible to use DHEA in treating erectile dysfunction in men with concurrent diabetes. Such men suffer from erectile dysfunction because of hormonal issues and also because of diabetes complications which can interfere with the flow of blood to different organs.

L-arginine

L-arginine is an amino acid and can help you to achieve a successful erection and healthy sexual functioning. This amino acid is naturally present in your body and it helps in making nitric oxide, which is crucial because it can relax blood vessels for a successful erection. People who regularly took this amino acid in supplement form saw significant improvements in sexual function. A recent study found that when L-arginine is combined with pycnogenol, which is a plant product from tree bark, it could restore sexual ability to 80% of participants within two months. After three months about 92% of the participants experienced restored sexual ability. Scientific studies also found that it is a well-tolerated, safe and effective treatment for mild to moderate erectile dysfunction.

Acupuncture

Acupuncture can be another treatment option for erectile dysfunction problem. Scientific studies have found that acupuncture can ensure some positive results in the treatment of erectile dysfunction. Acupuncture can improve the quality of erections and can also help people by restoring sexual activity. The risk associated with this process is also low.

References

1. Ed Eliminator
2. Erectile Dysfunction (ED)
3. Erectile Dysfunction

Foods that heal diabetes

Life Style

Dec 11, 2018

1237

There are some foods which can help you to heal diabetes. These foods will make it easier for you to manage your diabetes condition.

Foods high in fibre

According to research most of the people do not consume enough fibre on a daily basis. High-fibre foods are good for people with diabetes because they can slow down glucose absorption, support detoxification and regulate your blood sugar levels. You need at least 30 g of fibre everyday and that dietary fibre can come from vegetables like Brussels sprouts, peas and artichokes; avocados, berries, nuts and seeds like chia seeds and flaxseeds.

Foods that contain high levels of chromium

Chromium is an element which is important in carbohydrate and lipid metabolism. Foods high in chromium are important for you because they can improve the blue cause tolerance factor and also nature really balance blood glucose levels. It brings glucose into ourselves so that it can be used for creating energy for the bodily functions. Broccoli has the highest amount of chromium. Besides that, it is also available in drawers cheese, grass fed beef, green beans and brewer's yeast.

Healthy fats

Healthy fats are essential if you want to heal diabetes and feel better. Coconut and red palm oil are good for you because they can balance blood sugar levels. They also work as the preferred fuel source for your body rather than sugar. You should also use ghee, grass fed butter, coconut milk in your diet because they will help you to balance out your blood sugar levels. You can include them in your meals and also in the smoothies. You can also go for a high-fat, low-carb diet to reverse diabetes nature really. Healthy fats are very essential in reversing diabetes, losing fat and weight and because of that keto diet that includes healthy fat in a high amount is becoming popular among people who want to lose fat and weight.

Magnesium rich foods

Magnesium can help you to regulate blood sugar levels as it has a crucial role in glucose metabolism. According to scientific research done diabetes is frequently associated with magnesium deficiency. You need to include more magnesium rich foods in your diet. Such foods include spinach, chard, pumpkin seeds, yogurt, almonds, black beans and others.

Clean protein

Eating protein does not negatively impact your blood glucose levels. Protein can also slow down the absorption of sugar. You need clean protein foods which will help you to reduce your blood sugar levels. The best sources of clean protein are wild caught fish, grass fed beef, organic chicken, eggs, lentils and bone broth. Fish is essential for you because it is full of omega-3 fatty acids which are very good for your health.

Low glycaemic foods

The glycaemic index helps you to find out about the blood glucose raising potential of a food. If you consume a food that have a high glycaemic index it will be converted to sugar quickly after eating it. On the other hand food with a low glycaemic index will be converted to sugar slowly. That is why you need foods with low glycaemic index. Such foods include non-starchy vegetables, stone fruits, berries, nuts, seeds, coconut, avocado, organic meat, eggs, wild caught fish and raw pastured dairy. Try to avoid foods with high glycaemic index as much as possible.

References

1. Diabetes Loophole
2. What is Diabetes?
3. Diabetes�

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Natural treatment options for arthritis

Dec 10, 2018

1793

There are some effective nature and treatment options available for arthritis. These treatments will help you to get rid of the pain and difficulty associated with arthritis.

Achieve and maintain a healthy weight

If you want to get rid of the arthritis problem easily, you will have to reach a healthy weight and maintain it. First of all, you will have to get rid of the excess fat. If there is more body fat in your body it will strain joints and it can further damage already sensitive and partially damaged joints. Fat is an active tissue and it will really is hormones and chemicals in your body which may promote inflammation and can worsen arthritis all over your body. An increase in stored fat can speed up the rate at which joins breakdown in case of people suffering from arthritis and also in people with higher risk of arthritis. That is why, it becomes very important for you to reach a healthy weight and then maintain it by eating and a process, nutrient dense diet and by staying active.

Go for an improved diet

There are certain foods which will help you to treat arthritis. You need to include those foods in your diet and avoid those which can worsen the situation.

Omega 3– Among the foods that you need, omega-3 foods or the foods that contain omega-3 fatty acids are very important for you. They can help you by lowering inflammation and offering other benefits. Omega-3 fatty acids are available in wild caught fish like Salmon, grass fed beef, Chia seeds, flaxseeds and walnuts.

Sulphur- You will also need foods high in sulphur. Sulphur can help you by reducing joint inflammation and helping to rebuild your tissues. It will help you to reduce pain and function impairment. You will get it from onions, asparagus, garlic and cabbage.

Born broth- born broth will give you good amount of collagen. Collagen contains amino acids proline and glycine which help in rebuilding connective tissue and also provide other benefits. It will also supply you chondroitin sulphates and glucosamine which are antioxidants that can lower inflammation, joint pain and arthritis.

High-fibre foods-if you want to control arthritis and cure it, you will need to include high-fibre foods in your diet. It is good for your digestive health and will help you by reducing the possibility of other diseases and complications. High-fibre will come from vegetables, grains, fruits, soaked legumes and beans, nuts and seeds etc.

Proteolytic enzymes

Proteolytic enzymes are beneficial for you because they help in digestion by providing important enzymes for metabolization of foods. Trypsin and chymotrypsin (both produced by your pancreas), papain and bromelain are some of such enzymes. They are available in tropical fruits like papaya and pineapple. Papaya contains papain and pineapples contain bromelain. These enzymes have anti-inflammatory effects and as a result of that they help you by improving overall gut health and immunity. Research findings show that these enzymes can reduce pain and swelling resulting from rheumatoid arthritis and can increase mobility in people suffering from osteoarthritis. They also control inflammatory responses in the body. These are available in different forms and you need about 500 mg to 2000 mg which should be taken between meals. It is also beneficial because it can help you by increasing your immunity and help you to fight against arthritis and other joint problems.

References

1. Cure Arthritis Naturally
2. Arthritis
3. Arthritis

Ways to burn more fat without lifting weights

Dec 9, 2018

1558

To burn more fat, you don't have to lift weights and go to the gym and follow all are different types of workouts which will drain you of your energy. Fat burning can be achieved in different ways and using your body weight it is possible to burn more fat if you know what to do.

Stay off the scale

If you want to burn more fat and lose weight and also gain some muscle, you should not follow the scale. The scale is not the only way to judge your fat burning. Body composition and how you look in the mirror will matter more than what the scale says. The scale is not the right measure for finding out if you are losing fat or not. Let's take an example. If you lose 5 pounds of fat but also gain 5 pounds of muscle, your scale will tell you the same number but your body composition and how you look in the mirror will change drastically. If you use the scale is the guide, you will soon be frustrated.

Manage your calories

To lose body fat, you will have to reduce your total calorie intake. Instead of suddenly decreasing calories, you can gradually reduce calorie consumption. Don't make huge calorie cuts because that will kick your body into starvation mode, will reduce your metabolism and it will start storing more fat in your body. It will be more difficult for you to lose body fat. You can make smaller calorie reductions every week and then gradually reach the number you want to go to. You should also vary your calorie intake. That will help you to outsmart your body and continue to lose body fat. It is good for you because it will not lower your metabolism. Every few days you can vary your calorie intake. If you continue to consume same calories every day while dieting, your body will automatically adjust by reducing your metabolism rate so that you cannot burn off too much of body fat.

HIIT

High intensity interval training will help you to lose more body fat and it can be done without any weights using your body weight. You need to alter between a brief periods of high intensity exercise with brief rest periods. It will help you to burn more fat in less time. There are different types of high intensity interval training (HIIT) exercises and workouts available and it can choose one that you like.

Consume more fat

When you are trying to lose fat from your body, asking you to consume more fat may seem counterproductive but consuming good fats in high quantities will help you to lose more body fat. It will help you to build muscle and recover faster after workouts. But you need to focus only on the good fats. The polyunsaturated fats like fats coming from fish and nuts are good for you. Monounsaturated fats from peanut butter, egg yolks, olive oil and fish oil are also healthy fats that you can consume.

Increase protein and cut carbs

If you want to burn more fat, you will have to increase consumption of protein but will have to reduce carbohydrate consumption.

References

1. Bodyweight Burn – Fat Loss
2. NIH study finds cutting dietary fat reduces body fat more than cutting carbs
3. Fasting for weight loss: an effective strategy or latest dieting trend?

Why boxing is good for fat loss

Dec 9, 2018

1858

If you to lose fat, you will have to burn more calories than you consume. For that you need exercise, especially intense cardiovascular exercises which will utilise major muscle groups and it will help you to burn more calories. Kickboxing is a moderate to high intensity cardiovascular workout which will help you to burn calories and at the same time will help you to build muscle and tone it. Kickboxing can help you to lose fat and thereby lose weight.

Features

Kickboxing combines moves from martial arts, boxing and aerobic training and as a result of that you get a total-body workout. You have warmups, punching and kicking drills along with athletic conditioning, stretching and cool down in kickboxing. You will increase your agility and speed and stamina with kickboxing.

Benefits

The benefits of kickboxing are tenfold. It will help you to tone your body and build muscle mass and will also reduce your waistline. It will help you to lose fat faster and lose weight in the process.

You can burn a lot of calories quickly with kickboxing. It is possible to burn more than 900 cal for every hour of kickboxing. Depending on your weight, it is possible to burn more or less calories during one such session. It is very similar to other types of high intensity workouts. It will help you to get in shape and lose those extra tires caused by fat.

Kickboxing will also tone your body. As mentioned before, it is an excellent cardio workout and it will help you to tone your body faster than other types of exercises. Kickboxing is especially very useful in toning the belly and the sides of the tummy. If you want to take care of your love handles in a faster way, kickboxing is that way for you.

Kickboxing is a moderate to high intensity workout. And such exercises are always better for burning calories and getting in shape as soon as possible. In kickboxing, you'll be able to build muscle mass and tone it and that will help you to lose fat and weight.

Kickboxing will also help you to reduce stress levels. Stress is another important factor that allows more fat to be deposited in your body. When you are stressed out, it becomes increasingly difficult to stay focused and healthy. Kickboxing will help you by providing an outlet to get rid of the stress while helping you to burn more calories at the same time. Kickboxing can help you to feel happier by improving your mood.

Kickboxing is also beneficial for you because it will work on your metabolism and will improve it. It will not only kick-start your metabolism and boost your fat burning hormones, it will also start the fat burning process. Simple and basic movements at this initial stage will help you to prepare yourself for the advanced stages of kickboxing.

Once you cross the initial or basic step of kickboxing, in the next phase, it will make you a fat burning machine. There are different metabolic surging workouts available in kickboxing which will increase your fat loss and body transition. These exercises will further boost your metabolism and will also regulate your hormones. Doing this advanced age, you will see your stomach area flat and will also see abs starting to show.

And kickboxing can help you irrespective of your age. You are never too old or too busy or too young to start kickboxing lessons which will immediately start benefiting you by offering the metabolism boosting and fat loss benefits.

References

1. Fat Shredder Kickboxing
2. The Social-Psychological Outcomes of Martial Arts Practise Among Youth: A Review
3. Exercise for Children

The benefits of using natural beauty products

Dec 8, 2018

1324

If you use natural products at home, you will get different health and beauty benefits. There are different types of chemicals that we use in our daily lives to make our lives easier but there are some problems with them including side effects and bad effects on our health and beauty. Let's find out what are the benefits of using natural beauty products that you can get.

Natural beauty products are more earth friendly

When you use natural beauty products, the ingredients are all natural and they do not have any negative impact on the earth. On the other hand, conventionally produced beauty products often have some ingredients which can negatively impact our environment. If you are using a chemically produced health and beauty product that contains different types of chemicals, those chemicals will find a way to the environment, air and, water.

Such beauty products are better for your skin

The beauty product industry has very little government regulations and as a result of that any chemical can go into these products as an ingredient. So, beauty product companies can put whatever they want in your products to ensure that you see some fast results. But that may have very negative impact on your skin because most of the chemicals will have some negative impact on your skin. They may use dangerous chemicals, known irritants and unnecessary fillers in the products to make more profit. These products are not only unhealthy but they can also cause irritation and long lasting and irreversible damage to your skin.

In case of natural beauty products, you don't have to be worried about harmful chemicals because they don't use any. The ingredients are all natural and organic and they are good for your skin. They do not have any side effects.

Natural beauty products are healthier

Your skin is an organ and it is the largest organ in your body. However since this is exposed to the environment on a daily basis, it has to go through a lot many things every day. It has to deal with cuts and scratches, harmful chemicals, harmful elements in the air and water and so on. Most of the chemical beauty products use different ingredients which are not tested but even then your skin will take it all in because it is like a giant sponge. And such chemical products may have hundreds of chemicals which can be harmful for your skin and body.

When you use natural beauty products, you yourself know what is going on your skin. Since you can make them yourself, you don't have to worry about the chemicals in such products.

Natural beauty products don't contain synthetic fragrances

By law, you don't have to declare the ingredients of a fragrance because those are considered to be trade secrets, which another company may steal. Taking advantage of that many companies put different chemicals in the products and then call these chemicals part of the product's fragrance, which they don't have to divulge to anyone. Such chemicals are not even listed in the ingredients list. To make a product look better and work fast, a company can use anything which will help it to sell more and more products, without worrying about the long-term effect on your health and skin.

Natural beauty products don't use such fragrances which could and up harming you and you know what you are using on your skin.

References

1. Everyday Roots
2. Vegetables: Foods from Roots, Stems, Bark, and Leaves
3. Fruit and vegetables

Improve good gut bacteria with these foods

Dec 8, 2018

1565

Having good gut bacteria is very important to ensure that you have a healthy life. It will also help you to boost your immune system, reduce inflammation inside your body, lose weight and reduce several inches from your midsection. There are many search foods available which you can include in your daily food list which will automatically boost your good bacteria in the gut thereby improving your overall health and making you lose fat and weight without having to diet anymore.

Peas

You need to increase your fibre intake which is good for your body. That bacteria also like fibre and if you provide more fibre to your gut bacteria, they will prosper. This is a prebiotic food that provide sustenance for the microbes. It is also good for balancing the system. Peas are good because they provide both soluble and insoluble fibres.

Brussels sprout

Brussels sprouts is good for your gut bacteria and so you should include more of it in your diet. Whether you like it or not but since it is good for boosting the gut health, you need to include it in your diet in different forms. It has good bacteria friendly elements, soluble and insoluble fibre, sulphur compounds etc. Sulphur compounds will prevent overgrowth of disease-causing bacteria like H. pylori.

Bananas

Banana is a good source of inulin, which is a soluble fibre and it is like a fertiliser for good bacteria. The unripe fruit contains high levels of virtuous resistant starch. The right fruit contains high levels of pectin. Both of these elements can boost the levels of good bacteria in the digestive system and promote gut health.

Bio-yogurt

You should also increase consumption of probiotics. Such foods are important for you because they contain life cultures which can repopulate good bacteria in your gut or can add to the existing good bacteria. Bio-yogurt contains Bifidobacterium, Lactobacillus and other strains of beneficial bacteria.

Kefir

Kefir is similar to bio-yogurt in its work. It contains a higher level of good bacteria and so it should be there in your diet. One serving of kefir can contain up to 4 times as many health promoting microbes. It is available in a ready-made form in the local supermarket. It is also possible to prepare your own kefir at home by following a simple starter Kit.

Pickles

Fermented vegetables have potent probiotic properties and so you should include pickles in your diet because it can boost your good bacteria flora in the gut. There are lacto-fermented products which are the products that you need. Simple vegetable pickled in vinegar is not good enough. Lacto-fermented preparations may include sauerkraut and kimchi which have lots of good bacteria cultures and occasional indulgence will help you to improve your overall health while improving the good bacteria present in your gut.

It is possible to make sauerkraut and kimchi at your home by following the recipes available.

Miso

Miso is another important product which will help you to improve your gut bacteria and their numbers. It is made by fermenting soybeans and it contains beneficial bacteria and enzymes. It is a very important probiotic food and should be there in your diet. It may be high in salt but since you consume it in small quantities, it will not create any problem for you.

References

1. Anti Diet Solution
2. Can you boost your metabolism?
3. Energy metabolism, fuel selection and body weight regulation

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